Help with panic disorder is not hard to find if you are prepared to look for it. There are many things you can do to help yourself. The first step is to get educated. The more you understand the mechanisms behind panic disorder, the more equipped you will be to conquer it.

You can lay the groundwork for beating panic disorder yourself by following the easy to execute techniques outline in this article.

One thing to note is that there is no quick fix. These techniques won’t help you immediately but if you stick with them, you’ll gradually begin to find relief.

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Visualisation

Visualisation is a great way to rewire your brain and can be a great help with panic disorder. Imagine the situation or situations that make you feel uncomfortable. Now see yourself reacting calmly and feeling completely at ease. Play this little video in your head every day. Try to make it as vivid as possible and really feel the relief of being in control, and see yourself as you would like to be, relaxed, calm and in control.

Progressive Relaxation

This involves relaxing your body form the tip of your toes to the top of your head. You can easily find a script on the internet or design one of your own. A basic formula would involve sitting or lying down in a quiet place, closing your eyes and breathing deeply. Concentrate on breathing slowly and with each exhalation let go of a bit of tension. Then start by relaxing each toe, then the feet, then the ankles and so on, until you have covered each section of your body. You should find this a very effective help with panic disorder.

Breathing

Learn how to do deep belly breathing. When you are anxious, your muscles tense up and your chest becomes constricted. This means that your breathing is shallow and ineffective and you don’t get enough oxygen to the cells or to your brain, which does not help with panic disorder. The lack of oxygen stresses you even further. The easiest way to restore calm is to take a few deep breaths. To check if you are doing it correctly, lie down with a book on your navel. When you breathe in the book should move up. If it doesn’t, keep practising until it does.

EFT

Emotional Freedom Technique, or EFT, is a fabulous self-help tool to overcome emotional and physical pain. It is very easy to learn and involves tapping on specific points on your body and saying certain phrases. It is also known as emotional acupuncture and is very useful for help with panic disorder. You know that the panic is not logical but that does not stop it from happening. EFT is a way to ‘talk’ to your subconscious and move memories that are stuck in your energy system.

Surrender

Remember that what you resist, persists. Anytime you feel a panic attack coming on, just let go and don’t try to fight it. If you don’t push against it, you might find that it simply dissolves. This might sound counter intuitive until you consider what you have been doing up until now. If fighting it hasn’t worked, why not try to do the opposite? The definition of insanity is doing the same thing over and over and expecting a different result.

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