Resource: Self-help Strategies for Panic disorder

This resource shares some helpful strategies for people to manage panic disorder. 

Here is a brief summary of the key points made in this article :)

Facts about anxiety

• Anxiety is normal and adaptive, and we should not seek to eradicate it but to manage it. 
• Anxiety can become a problem when we feel anxious when there is no real danger.

Understanding panic attacks

• Panic attacks are the body’s “fight-flight-freeze” response kicking in.
  This response gets our body ready to defend itself but sometimes our body reacts when there is no real danger. 
• Panic attacks are harmless, although they can feel very uncomfortable
  or scary 
• Panic attacks are brief (typically lasting only 5 to 10 minutes at peak
  intensity), although they sometimes feel like they go on forever.
•  Panic attacks are private experiences. Others (except those very close
  to you) usually cannot tell that you are having a panic attack. 

Learning to relax

calm Breathing: This involves taking slow, regular breaths through
your nose. However, it is important to realize that the goal of calm breathing is not to stop a panic attack because it’s dangerous, but to make it a little easier to “ride out” the feelings. 

Muscle relaxation: This technique invol ves tensing various muscles and then relaxing them, to help lower overall tension and stress levels, which can contribute to panic attacks.

• Resource on realistic thinking during panic attacks

Know the facts

• Panic attacks will not cause you to faint, lose control, go crazy or die. 
• You can grow to manage panic attacks more, even if the journey is long and difficult.

Congratulations on completing this step! If you have any feedback for this growth path, please pm @Izzy274, or tag me in a forum post! Please consider upvoting this growth path if you're enjoying it :)