If you have anxiety and panic attacks, you’ve probably read almost every book, taken some anti-anxiety medication, or gone to therapy. Let’s face it, it wasn’t all hopeless, right? You felt instant relief when you took those sedatives and none of the therapists were mean to you or hurt you, right?
But why do you still feel the symptoms of anxiety and panic attacks? And to top it off, you’re not even sure if you’re one step forward or three steps back or stuck with your goal of achieving a panic attack-free life. And it drives you crazy.
Coping with and managing anxiety and panic attacks are not enough. By now, you want to know exactly how you’re doing and demand measurable results.
First of all, if you want to start a journey, you need to map out your destination. You have to set your goals. Do you want to drive again with confidence through tunnels, bridges and interstate traffic? Do you want to deliver talks masterfully in a Toastmaster club? Do you want to sit near the window during a transatlantic flight?
Don’t just base your results entirely on how you feel. You base your results on how many things you can easily do now and how much it changes your life for the better.
Here are small steps that are part of a larger, effective approach to getting the exact, measurable results you want, to change your life:
1. Take valerian root available in various forms (tea, tablets, capsules, tinctures, etc.). This herbal remedy is popularly known for its calming and relaxing qualities. Valerian root induces restful sleep. Its natural components act on neurotransmitters in the brain called Gaba. Valerian root has been used since ancient Greece and Rome.
2. Classic brown bag breathing remains the best short-term treatment for panic attacks. When you have panic attacks, you tend to hyperventilate (breathing in more oxygen and not breathing out enough carbon dioxide). So, to balance the oxygen and carbon dioxide in your system, you can go back to breathing into a paper bag to feel calm.
3. Panic attacks that may have been caused by physical trauma or an accident can be treated with chiropractic treatments. Chiropractors will begin a series of adjustments to realign what is not in the right place. This usually involves several visits to the chiropractor’s office, but the patient will feel refreshed and pain-free after each visit. Insurance will cover the cost of your visits, making it an affordable method of combating panic attacks.
4. We all have a bad day sometimes, just like we have lucky days when everything seems to fall into the right place. If you find yourself in these situations: a car swerves into your path, or your tire blows out, or your appointment is suddenly cancelled, etc. just think and say to yourself “hmmm… that’s interesting”. This way you activate your frontal lobes to stimulate reasoning and logic. No need to cuss and dress like a sailor.
5. If you’re leaning towards a non-traditional treatment for your panic attacks, you may want to try naturopathy. It constitutes various methodologies like taking herbal remedies, acupuncture, massage, and a modified diet and exercise plan. Consult someone who has been properly trained and licensed. Most insurance companies cover the costs.
6. Whether you have panic attacks at 16 or 60, the job remains the same. I mean at any stage of your life you can get rid of your panic condition through exercise. It doesn’t matter if you like to run, walk or lift weights at your local YMCA. Just do something every day. You will be surprised how much better you feel after each workout. It will do wonders for your body and consequently your stress level will decrease, eliminating anxiety and panic attacks.
Try to make it fun by taking your iPod and listening to music or books on tape.
7. Don’t watch the news especially before bed. In today’s “all the news, all the time” culture, highlighting endless replays of the latest disasters, murders, political drama, celebrity intrigues, and gossip will contribute to the vicious cycle of anxiety.
You’ll find that you’re not really missing anything if you don’t watch the news, right? Try the low-information diet as recommended by Timothy Ferriss, author of the NY Times bestselling 4 Hour workweek.