Sweaty palms, heart palpitations, a jittery nervous feeling -- these are classic signs of panic. Anyone who experiences these sensations frequently can attest to the misery involved. Preventative measures are often not enough to ward off panic. The condition itself must be overcome by sufferers in order to live normally. By implementing a plan, you can often conquer panicky reactions.
Instructions
1. Have a friend work with you to create mock situations in which you are known to become panicked. Repeat this exercise several times. With practice, you may find yourself getting less anxious.
2. Try meditation exercises such as visual imagery prior to entering what you know will be a stressful activity. Sit or lie down in a familiar, comfortable place. Clear your mind by focusing on a particular scene that brings you peace and relaxation, such as a seascape, a log cabin in the mountains, or a tropical rainforest. Spend at least fifteen minutes in your imagined oasis.
3. Add natural panic relievers to your daily diet to combat anxiety. Strive for a diet that helps keep blood sugar levels stable to increase the peace in your life. For dinner, eat a balanced meal of proteins like fish or poultry coupled with dark greens and whole-grain bread.
4. Consider taking a supplement such as GABA (Gamma Aminobutyric Acid). This supplement is believed to reduce stress and promote a restful night's sleep. You may want to try up to 1400 mg a day in three intervals.
5. Avoid caffeine. Look carefully at food and drink labels to make sure they are free of this additive, which can contribute to panic and insomnia. If you are accustomed to a lot of caffeine try cutting down slowly to reduce "withdrawal" effects.
6. Cut down the overall stresses in your life to reduce and help overcome panic. Learn to say "no" to activities you do not really want to attend, and prioritize your work day by mapping out what is absolutely necessary and getting those things done first. Avoid or end friendships with those who make you anxious, for whatever reason.
7. Develop a healthful routine to decrease panic in your life. Go to bed at the same time every night, set aside time at least 3 days a week to exercise, schedule "me" time every day in which you can relax alone, and make it clear to your family and friends that you need support in maintaining a reduced-stress lifestyle.
8. Consult a psychologist or psychiatrist or general physician when your symptoms of panic are very severe or extremely frequent. Only a trained professional can determine whether you need prescription medication and in what amounts.
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