Scheduling time to relax is key as this helps to reduce stress and anxiety. Try to factor in some relaxation every day - use a technique you learnt in hypnotherapy or take up meditation. Even if you just take half an hour to relax in a warm bath, anything that helps you unwind is great.
Try to eat regular meals. This will keep your blood sugar levels stable, which can regulate mood. If you have too much sugar, or go too long without a meal, these levels can fluctuate and may trigger anxiety.
Avoid triggering substances. Alcohol, drugs and even caffeine can increase your anxiety levels and lead to a panic attack. Start noting down when you get panic attacks and think about what you've done and what you've eaten/drunk that day. You may be surprised to see a pattern emerging.
When you are having a panic attack, the best thing to do is focus on your breathing.
Concentrate on breathing deeply and slowly. Think about taking the breath in to your belly, rather than your chest. This will get the diaphragm working properly which should stop you from over-breathing.
Remember your relaxation techniques and remember it isn't real. While it may feel like you are going to have a heart attack/pass out, the truth is you aren't in any physical danger. Remember that it will pass and that you can (and will) get through it. Read Full Article