Alternative Therapy for Panic Attacks, Panic Disorder

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, Meditation, Yoga, Muscle Relaxation Technique. See also Self-help

Breathing Techniques for Panic Sufferers

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 for Anxiety and Panic Attacks

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.

Journaling About Your Anxiety and Panic

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 symptoms .... 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.

Change Your Daily Routine

BABY-STEPPIN-------I know this is hard we get so use to the way we are use to doing things everyday, BUT just doing something very small such as, going outside and walking around your yard, or sitting on your porch and just little by little add one more thing each week. It is all a re-learning re-training process. 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.It's hard to break habits but BELIEVE me it is worth the effort.

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.