Tips for Living with Panic Disorder

Living with Panic Disorder tips, generalized anxiety panic disorder daily living tips

Many a time, it is a challenging task to live with panic disorder (PD). But it is not necessary to downgrade due to panic attacks. There are a few suggestions which can be followed to improve and relieve the symptoms.
• Healthy diet
Research has indicated that people suffering from PD tend to be more sensitive to specific substances than people without PD. Caffeine, alcohol and nicotine are found to be triggers of those with PD. Higher levels of refined sugar in the diet causes irritability and mood swings in many people either with or without PD. Hence by being on a healthy diet, it is possible to decrease or completely eliminate the panic attacks of PD dramatically.
• Proper exercise regimen
Exercise has been found since long to be very essential for maintenance of a good health for everyone. But people suffering from PD find it tough to exercise properly. During exercise, there occurs a feeling of increased heart rates and breathlessness which may sometimes trigger a chain of reactions leading to panic attacks in people with PD. Besides, the muscular activity produces some lactic acid in the course of an exhausting exercise. Lactic acid is also a trigger of panic attacks. In spite of all this, moderate exercising proves effective in many people suffering from PD in lowering the symptoms effectively. Hence it is good to discuss and start the best suitable one.
• Good sleep
Proper sleeping patterns need to be followed. Poor sleeping conditions has led to several physical and psychological symptoms like headaches, poor concentration, absence of mind, decreased energy levels, anxiety and irritability. By following a good pattern, all the above can be prevented and also people with PD are relieved from anxiety. They can also find an improvement in their ability to perform daily activities.
• Breathing pattern
In case of anxiety, people tend to breathe rapidly that is direct from the chest. This rapid, shallow breathing is referred as chest or thoracic breathing. The person though breathing in such a manner may not realize it. Breathing by means of the diaphragm otherwise called belly or abdominal breathing has been found to reduce anxiety and panic. Following such a pattern lowers the frequency of panic attacks.
• Relaxation techniques
By getting trained and practicing relaxation techniques, people with PD can reduce anxiety and panic. It is also possible to smooth out an attack before it starts. These techniques include
 Guided Imagery
 Deep breathing
 Meditation
 Progressive muscle relaxation
 Journaling
• Support network
It is good to have a supporting person even in normal circumstances. And hence especially for those with PD, support plays a vital role in their recovery. Either a single person who you are comfortable with or a group of people who are suffering from PD can serve to be a good relief since there will be people for the patient to open his mind with and express his feelings. It is not a shame to get help. Do not feel embarrassed! You are not the only one suffering from PD. There are nearly 6 million people in US affected with PD.