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Thursday, December 14, 2023

5 Best Methods To Treat Anxiety And Panic Disorder

The world is full of anxiety triggers. Some fear economic downfall while others get panic attacks thinking of the worsening climate conditions. Exams, illnesses, rejection -there are too many things that can cause a crippling anxiety and panic.

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Anxiety is one of the most common mental health problems in the UK. Almost everyone experiences anxiety at some point in their lives. This condition is especially common among the younger generation. Anxiety causes depression, fear of social settings, and panic attacks. It makes interacting with others and living a quality life harder than it has to be.

Panic disorder usually occurs due to anxiety. You may find it hard to focus on your task and get results. You can experience difficulty breathing, sweating, trembling, chest pains, dizziness, and a pounding heart. The quality of your life may go down severely. That’s why seeking treatment is very important to get your life back on track.

These are the best methods to treat anxiety and panic attacks,

1. Lifestyle changes

Having good physical health contributes to better mental health. Obesity or anorexia can both chip away at your confidence. An inability to participate in social settings, like dancing or football, can be mentally crippling. That’s why a sound body and a sound mind go hand in hand.

  • Eat a balanced and healthy diet
  • Quit smoking
  • Reduce your alcohol intake
  • Exercise or intense physical activity
  • Get a full night’s rest
  • Drink plenty of water

You will experience a remarkable improvement in your mental health after implementing these simple suggestions.

2. Counselling

Do not shy away from therapy or counselling when you need it. It is one of the best ways to treat your anxiety and panic disorders without resorting to medication.

  • Cognitive Behaviour Therapy (CBT) teaches you to react to stressful situations in a better manner.
  • Group Therapy can allow you to see that you are not alone in your troubles. Shared experiences and a combined will to get better immensely help boost confidence.
  • Exposure therapy can help you acclimate yourself to certain stress triggers in a controlled environment. You can learn to face your fears gradually and learn to overcome them.

Seek help from an experienced counsellor or therapist to get better.

3. Stress management techniques

Practising stress management techniques can also help overcome anxiety and panic attacks without resorting to medications.

  • Yoga and tai chi have been used to release the body’s stress for centuries. 
  • Wake up early in the morning to witness the sunrise.
  • Meditate in a quiet spot and let go of all your fears.
  • Take a break from social media and all your responsibilities.
  • Learn to appreciate and engage with nature.
  • Get a pet animal. Having a living creature that needs your care is a good way to boost self-esteem.
  • Avoid drugs or other unhealthy methods to deal with your stress.

4. Acknowledge your fears

Many psychologists think the underlying cause behind your anxiety is an avoidance of your fears. You need to look inward and find out why your mind and body betray you when you are the centre of attention. Perhaps it is caused by bad parenting or bullying. Acknowledge the bad things that happened. Only then can you let them go and overcome them.

5. Medication

You can use medicines for both short-term and long-term treatment of your anxiety and panic disorder.

  • The Selective Serotonin Reuptake Inhibitor or SSRI class of drugs can be very helpful when treating certain mood disorders. They are often prescribed for anxiety, depression and sleeplessness. 
  • The Serotonin-Norepinephrine Reuptake Inhibitors or SNRI class of drugs can treat pain and anxiety in many conditions.
  • Benzodiazepines are some of the best treatments for both quick and long-term treatment of anxiety. You can purchase Xanax online in UK to treat your panic attacks within minutes. Just pop a pill and count down from a hundred to relax. 

It is highly recommended not to use such medicines without consulting a doctor. The best approach is to discuss your condition with your doctor, or you may also seek help from our online health expert at

Symptoms of panic attacks

Panic attacks may happen suddenly and out of nowhere. You may have a social trigger that can activate at any time, causing you to panic. The surge of anxiety or panic may last from a few seconds to several minutes. These minutes often feel like an eternity when having a panic attack. Watch out for these symptoms,

  • Suddenly having difficulty breathing
  • A racing heartbeat and a pounding chest
  • Trembling
  • Having difficulty maintaining focus
  • Loss of coordination
  • Pin-prick pupils
  • Suicidal ideation
  • Having an out-of-the-body experience
  • Trouble concentrating
  • Excessive sweating

Seek immediate help when you experience one or more of these symptoms. You can sit somewhere and take your time to centre yourself. Take your medicine or quickly recite your relaxation mantra. It's best you keep your medicine with you so you can quickly take it. You can also keep your pet with you and hug it until your panic passes away.

Get help

It is a tragedy that more than half the people suffering from anxiety do not seek treatment. They continue to suffer in silence as their life crumbles around them. Their condition makes it hard for them to trust someone and ask for help. You need to understand that you are not alone and the world has not abandoned you. Go to a doctor or a therapist and ask for help. If normal techniques prove insufficient then ask your doctor to prescribe medicines for you. Be direct and firm when asking for them without fear of judgment.

Last word

Having panic attacks is nothing to be ashamed of. We are surrounded on all sides with triggers and they may affect anyone at any time. It is not a mark against your character nor do you need to hide it. Acknowledging your anxiety is the first step towards health. Practice the methods given above to treat your anxiety and panic attacks. If the medicine-less methods do not work then you can seek pharmaceutical help to get better.

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