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Técnicas no Medicinales
Terapia Cognitivo-Conductual Esta es una combinación de dos tipos de terapias más ejercicios de relajación.
Cognitiva - Esta es la parte de la terapia que se focaliza en sus procesos del pensamiento. Debido a que padece de ataques de pánico, esto significa que existe algún patrón de pensamiento que ha sido cambiado. Los pensamientos que vienen a su mente en ciertas situaciones han sido alterados, reaprendizaje de tal forma que ellos sean reemplazados con pensamientos más positivos y saludables. Nuestros miedos responden a nuestros piensamientos - trabajar sobre estos pensamientos negativos es el único modo de erradicar el pánico. No puede tener pánico, si en su mente sólo tiene pensamientos positivos!!!
La parte Conductual se utiliza para aprender aproximaciones más saludables a encarar su vida, dividirla, para tratar de dilucidad cuales son los hábitos no saludables y que inducen pánico. Esta fase de la terapia no se focaliza fuertemente desde un comienzo, sino que se utiliza como una pieza clave para soportar la terapia cognitiva.
Por último, pero igualmente importante, están las técnicas de relajación .
Técnicas de Relajación Visualización, auto-hipnosis, técnicas de respiración. I have a website dedicated to this type of self help, to see it, follow the link. Don't be put off by the name of the website, it doesn't really mean what people think. It's just an exploration of the different things in life. Self-Hypnosis Link
Breathing Techniques Although many panic sufferers do not realize this, they are not breathing properly. Hyperventilating is a common symptom of a panic attack, but why is the person hyperventilating to begin with?
There is a better way to breathe. It is called many different things, taking a deep breathe, belly breathing, diaphragmatic breathing, etc. Basically, this means breathing slowly and deeply, pulling air into your diaphragm slowly, holding it for a count of three or four, and then slowly releasing it. Doing this over and over, whenever you think about it, trying to retrain yourself to do it all the time, can significantly reduce and even sometimes eliminate panic attacks. *Keep in mind that your "out" breath should be longer than your "in" or "holding" breath.
I know that I've caught myself just breathing with the upper muscles of my chest, taking little tiny breaths. I've had so much tension in these muscles that for years I thought I was having chest pains. When I learned how to relax those muscles, it was actually painful at first.
Vitamins & Minerals & Herbs Deficiencies of essential fatty acids, niacin, pyridoxine, thiamine, calcium or magnesium may be a factor in your anxiety symptoms. Recommended: trying the following supplements:
1. A high-potency multiple vitamin and mineral formula.
2. Flax oil: 1 teaspoon to 1 tablespoon a day.
3. B complex: 1-3 times a day.Herbs commonly used to treat anxiety include kava, valerian, skullcap, hops and chamomile.
St. John's wort has only a very mild anti-anxiety effect -- it is more commonly indicated for mild depression -- while kava is said to be the most reliable herbal treatment for anxiety. You could take kava regularly (1 capsule, 3 times a day). Another option is to take one capsule a day and more on tough days.
Vitamin, Mineral & Herb information collected at the HEALTHY IDEAS website
Journaling Get yourself a big fat spiral bound notebook and start writing to yourself. Write about your fears, dreams, experiences, any and everything that crosses your mind. In the midst of a panic attack, it can be a useful tool to helping you focus on something other than the symtpoms .... in fact, if you are feeling anxious, you know, before the PANIC hits, and you spend some time writing in a journal, you just might head off that panic attack!I find that it helps to put the date and time on my journal pages, that way when I go back to see how I handled a situation, I can find it much easier. This is a useful tool, also, for tracking the "why's and how's" of your panic cycles.
Get Happy and Smile I know you've heard this and it sounds like people don't have a clue what they're talking about, but seriously, give it a shot.
First off, smile. Just try and remember to do that alot...there's actually a chemical reaction it causes in your mind which combats depression. If it doesn't work at all, you haven't lost too much for trying!
Get out of the house, try to anyway, and do something you used to enjoy. Or even in the house, anything that will keep your mind busy and active and not give it time to think and think about panic or depression. This doesn't help in the midst of a panic attack all the time, I know, but many people have told me that by just doing some tedious little thing, like cross stitch or painting or playing video games, they've felt better.
Exercise Again, there's a chemical reaction in your body. The release of those "feel good" endorphins. This is good for anxiety, depression AND insomnia...and overall beneficial for your health. You don't have to go run a 10k this Saturday, just start out small.
Talking To Others Going to a support group can be daunting, but talking over the phone or computer to someone who understands is of great benefit. It's good to hear that someone else is going through what you are, and that you definitely aren't crazy. Look on the web for pen pals , discussion groups, message boards, etc.
Bach Flower Essences Please note: I in no way support any claims made by the Bach Centre and am not "pushing" the use of their product. I want to make this information available as an option for you to look into.
The Bach Flower Essences are a system of 38 Flower Essences that corrects emotional imbalances: negative emotions are restored with positive. The Bach Flower Essences are 100% safe and natural, also in conjunction with herbs, homeopathy and medications; safe for everyone, also children, pregnant women, pets, elderly and even plants.
Also see the Bach Flowers WebRing Listing
Massage
Aromatherapy Lavender, whether in candles, flowers, essential oils, used in the bath or sprayed in the air or on your pillow. Some say that putting lavender essential oil on a cotton ball and putting it in your pillow helps you sleep easier.
Other calming scents
Bay Essential Oil Jasmine Patchouli Rosemary Sandalwood Vetiver Essential Oil Cedar (or Cedarwood)
Relaxing Teas Here are some ideas at this website - there are more out there, starting with chamomile.
Mother Nature Teas If you've ever come across any type of method I didn't mention, please let me know and I'll put it on this page. It can be any type of method, medicinal, a self-help technique, alternative medicine, etc. Thanks!