Non-Medicinal Coping Techniques

Cognitive-Behavioral Therapy

This is a combination of two types of therapy plus relaxation exercises.

Cognitive - that is the part of the therapy that focuses on your thought processes. Since you have panic attacks, that means that there are some thinking patterns that have to be changed. Thoughts that jump instantly to your mind in certain situations have to be altered, relearned so that they are replaced with healthier, more positive thoughts. Since our fear responds to our thoughts - working on those negative thoughts are the only way to eradicate panic. You can't be panicking if you have only positive thoughts!!!

The Behavioral part is learning to utilize a healthier approach to life, looking at your life, breaking it down in order to break out of old habits that are unhealthy and panic inducing. This phase of the therapy isn't focused on heavily in the beginning, although it, too, is key to supporting the cognitive angle of this therapy.

The last, and equally important angle is relaxation techniques.

Relaxation Techniques

Visualization, self-hypnosis, breathing techniques. I have a website dedicated to this type of self help, to see it, follow the link. Don't be put off by the name of the website, it doesn't really mean what people think. It's just an exploration of the different things in life.

Self-Hypnosis Informational Link

All About Self Hypnosis

Breathing Techniques

Although many panic sufferers do not realize this, they are not breathing properly. Hyperventilating is a common symptom of a panic attack, but why is the person hyperventilating to begin with?

There is a better way to breathe. It is called many different things, taking a deep breathe, belly breathing, diaphragmatic breathing, etc. Basically, this means breathing slowly and deeply, pulling air into your diaphragm slowly, holding it for a count of three or four, and then slowly releasing it. Doing this over and over, whenever you think about it, trying to retrain yourself to do it all the time, can significantly reduce and even sometimes eliminate panic attacks. *Keep in mind that your "out" breath should be longer than your "in" or "holding" breath.

I know that I've caught myself just breathing with the upper muscles of my chest, taking little tiny breaths. I've had so much tension in these muscles that for years I thought I was having chest pains. When I learned how to relax those muscles, it was actually painful at first.

Vitamins & Minerals & Herbs

Deficiencies of essential fatty acids, niacin, pyridoxine, thiamine, calcium or magnesium may be a factor in your anxiety symptoms. Recommended: trying the following supplements:

1. A high-potency multiple vitamin and mineral formula.
2. Flax oil: 1 teaspoon to 1 tablespoon a day.
3. B complex: 1-3 times a day.

Herbs commonly used to treat anxiety include kava, valerian, skullcap, hops and chamomile.

St. John's wort has only a very mild anti-anxiety effect -- it is more commonly indicated for mild depression -- while kava is said to be the most reliable herbal treatment for anxiety. You could take kava regularly (1 capsule, 3 times a day). Another option is to take one capsule a day and more on tough days.

Vitamin, Mineral & Herb information collected at the HEALTHY IDEAS website

Journaling
Get yourself a big fat spiral bound notebook and start writing to yourself. Write about your fears, dreams, experiences, any and everything that crosses your mind. In the midst of a panic attack, it can be a useful tool to helping you focus on something other than the symtpoms .... in fact, if you are feeling anxious, you know, before the PANIC hits, and you spend some time writing in a journal, you just might head off that panic attack!

I find that it helps to put the date and time on my journal pages, that way when I go back to see how I handled a situation, I can find it much easier. This is a useful tool, also, for tracking the "why's and how's" of your panic cycles.

Get Happy and Smile

I know you've heard this and it sounds like people don't have a clue what they're talking about, but seriously, give it a shot.

First off, smile. Just try and remember to do that alot...there's actually a chemical reaction it causes in your mind which combats depression. If it doesn't work at all, you haven't lost too much for trying!

Get out of the house, try to anyway, and do something you used to enjoy. Or even in the house, anything that will keep your mind busy and active and not give it time to think and think about panic or depression. This doesn't help in the midst of a panic attack all the time, I know, but many people have told me that by just doing some tedious little thing, like cross stitch or painting or playing video games, they've felt better.

Exercise

Again, there's a chemical reaction in your body. The release of those "feel good" endorphins. This is good for anxiety, depression AND insomnia...and overall beneficial for your health. You don't have to go run a 10k this Saturday, just start out small.

Talking To Others

Going to a support group can be daunting, but talking over the phone or computer to someone who understands is of great benefit. It's good to hear that someone else is going through what you are, and that you definitely aren't crazy. Look on the web for pen pals , discussion groups, message boards, etc.

Bach Flower Essences

Please note: I in no way support any claims made by the Bach Centre and am not "pushing" the use of their product. I want to make this information available as an option for you to look into.

The Bach Flower Essences are a system of 38 Flower Essences that corrects emotional imbalances: negative emotions are restored with positive. The Bach Flower Essences are 100% safe and natural, also in conjunction with herbs, homeopathy and medications; safe for everyone, also children, pregnant women, pets, elderly and even plants.

Massage

Aromatherapy

Lavender, whether in candles, flowers, essential oils, used in the bath or sprayed in the air or on your pillow. Some say that putting lavender essential oil on a cotton ball and putting it in your pillow helps you sleep easier.

Other calming scents

» Bay Essential Oil
» Jasmine
» Patchouli
» Rosemary
» Sandalwood
» Vetiver Essential Oil
» Cedar (or Cedarwood)

Relaxing Teas

Chamomile, Ginger

If you've ever come across any type of method I didn't mention, please let me know and I'll put it on this page. It can be any type of method, medicinal, a self-help technique, alternative medicine, etc. Thanks!