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Lifestyle and home remedies
By Mayo Clinic staffWhile panic attacks and panic disorder benefit from professional treatment, you can also help manage your symptoms on your own. Some of the lifestyle and self-care steps you can take include:
- Stick to your treatment plan. Facing your fears can be difficult, but treatment can help you feel like you're not a hostage in your own home.
- Join a support group for people with panic attacks or anxiety disorders so that you can connect with others facing the same problems.
- Avoid caffeine, alcohol and illegal drugs, all of which can trigger or worsen panic attacks.
- Practice stress management and relaxation techniques. Meditation, yoga and guided imagery may be good options.
- Get physically active, since aerobic activity may have a calming effect on your mood.
- Get sufficient sleep — enough so that you don't feel drowsy during the day.
References
- Panic attack. In: Diagnostic and Statistical Manual of Mental Disorders DSM-IV-TR. 4th ed. Arlington, Va.: American Psychiatric Association; 2000. http://www.psychiatryonline.com. Accessed Jan. 14, 2010.
- Hollander E, et al. In: Hales RE, et al., eds. The American Psychiatric Publishing Textbook of Psychiatry. 5th ed. Arlington, Va.: American Psychiatric Association; 2008. Accessed Jan. 14, 2010.
- Ciechanowski P, et al. Overview of panic disorder. http://www.uptodate.com/home/index.html. Accessed Jan. 14, 2010.
- Panic disorder. National Institute of Mental Health. http://www.nimh.nih.gov/health/publications/anxiety-disorders/panic-disorder.shtml. Accessed Jan. 14, 2010.
- Davies RD. Panic attacks and panic disorder. In: Jacobson JL, et al. Psychiatric Secrets. 2nd ed. Philadelphia, Pa.: Hanley & Belfus, Inc.; 2001. http://www.mdconsult.com/das/book/body/178504199-14/0/1167/34.html?tocnode=49274996&fromURL=34.html#4-u1.0-B1-56053-418-4..50017-0_289. Accessed Jan. 14, 2010.
- Answers to your questions about panic disorder. American Psychological Association. http://www.apa.org/topics/anxiety/panic-disorder.aspx. Accessed Jan. 14, 2010.
- American Psychiatric Association Practice Guidelines for the Treatment of Psychiatric Disorders. Arlington, Va.: American Psychiatric Association. http://www.psychiatryonline.com/pracGuide/pracGuideTopic_9.aspx. Accessed Jan. 14, 2010.
- Kinrys G, et al. Natural remedies for anxiety disorders: Potential use and clinical applications. Depression and Anxiety. 2009;26:259.
- Saeed SA, et al. Herbal and dietary supplements for treatment of anxiety disorders. American Family Physician. 2007;76:549.
- Hall-Flavin, DK (expert opinion). Mayo Clinic, Rochester, Minn. Jan. 16, 2010.
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