5 Ways of Treating Panic Disorder Without Medication

We all tend to panic under stressful situations. However if you experience frequent panic attacks without any specific reason, then you are suffering from panic disorder. Although this disorder is not life threatening, but it can seriously impact the quality of your life and relationships.

People suffering from panic disorder tend to avoid situations and places where they previously had panic attacks. This behavior leads to social withdrawal and different types of phobias.

It is common for panic disorder patients to think that they are doomed to live an unproductive life full of fears and anxiety, but the good news is that treatment of this disorder is quite easy and simple.

In this article, you will learn 5 most effective methods of treating panic disorder without any medication and thus without any side effects.

Therapies

Mental health experts recommend either of the below mentioned therapies for the treatment of panic disorder. These therapies have been used to good effect for the last two decades to treat various mental illnesses. Their names are:

  1. Cognitive Behavioral Therapy (CBT)
  2. Exposure Therapy

1. Cognitive Behavioral Therapy

CBT is a talk therapy that empowers you to question your limiting beliefs and help you break free from the shackles of irrational fears. This therapy also helps you replace your negative thoughts with positive ones so that you can live a happy and fulfilled life.

CBT produces quick results as you start noticing major improvements in your behavior after only 6 to 8 sessions.

Click here to learn more about Cognitive Behavioral Therapy

2. Exposure Therapy

It is a behavioral therapy which is systematically used to slowly expose the patient to situation which previously triggered a panic attack. In simple words, exposure therapy enables you to face your fears in a controlled environment so that you can realize that these fears have no base. This practice prepares you to handle any stressful situation in a calm and composed manner even in real life.

Find a therapist in your area who can help you overcome panic disorder with the help of exposure therapy.

Self-Help Tips

There are plenty of steps that you can take on your own to overcome panic disorder naturally. These steps are mentioned below:

3. Visualize

Visualization is a proven technique for getting what you want. If done properly, you can simply visualize yourself out of this disorder. Here is how you can perform this technique effectively:

  • Sit down in a relaxing environment with your eyes closed.
  • Think about the situation that previously caused a panic attacks such as public speaking or giving a presentation to your clients.
  • Now imagine yourself handling the same situation in a very cool, calm and collected manner.
  • Imagine how would you move and talk if you were not afraid of that situation anymore.

Repeat this practice everyday for at least 10 minutes and you will see significant improvement in a matter of 2 weeks.

4. Practice Deep Breathing

Shortness of breath and choking sensation are the most common symptoms of a panic attack. Therefore, being able to control your breathing pattern can put you in a better position to deal with panic disorder.

Deep breathing is not as simple as it sounds and majority of people don’t really know how to perform this technique properly. You need to inhale through your nose and fill your stomach with as much oxygen as you can. Then you need to exhale through your mouth and empty your whole diaphragm.

5. Maintain a Healthy Lifestyle

Eating healthy and exercising on daily basis increases the production of mood boosting hormones in your body. You feel energetic and positive all the time which in turn makes you more confident about yourself and your abilities.

All of this eliminates negative thoughts and fears from your mind which previously led to panic attacks.

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