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5 Self Help Tips for Adults with Panic Disorder

Great Strategies for Managing a Panic Disorder

  • Meditation
  • Seek a Focus Object
  • Have a Happy Place
  • Stay Away From Stimulants
  • Exercise Frequently

According to the latest research, approximately 1.7 percent of the adult population in the U.S. suffers from some form of a panic disorder. That translates to a whopping 2.4 million Americans. So, what are some easy ways to manage the problem and minimize its impact on the day-to-day activities?


As one of the most ancient hobbies in the world, meditation has established itself as an incredibly beneficial mental exercise. It revolves around learning the proper breathing techniques and relaxation strategies. Folks who meditate on a regular basis often report that they are able to handle anxiety and pressure a lot better than they did before venturing into this hobby. In addition, the greatest perk of meditating is the fact that it requires no more than a few minutes of someone’s time. Not to mention that it can be done virtually anywhere and anytime.

Seek a Focus Object

In times of a panic attack, it is often advised to seek a focus object or scenery. This means that the person who feels their stress levels rising should find something that they can dedicate their undivided attention to. For instance, if a person diagnosed with panic disorder is starting to have a panic attack, looking at the distant traffic, trees, birds, or anything else may be an easy way to mitigate the problem. While it will not completely resolve the issue, it will help maintain composure and minimize the consequences.

Have a Happy Place

The phrase “go to your happy place” has been made popular by the mainstream media as well as Hollywood movies and TV shows. Although it may seem like a cliché, it has become so prominent for a reason. It works. Developing a happy place will allow someone to have an easy escape route whenever they are facing an obstacle that causes their stress and anxiety levels to spike. Obviously, there are no strict rules that dictate how they should go about this process. In fact, literally any scenery that brings joy can be utilized.

Stay Away From Stimulants

According to Psychology Today, drinking coffee “increases norepinephrine and causes symptoms essentially indistinguishable from anxiety.” When one combines such stimulants with an existing panic disorder, the consequences can be very dangerous. A person that is already at high risk of facing stress will only worsen their situation by exposing their organism to unnecessary chemicals. In the long-run, this could cause problems with high blood pressure and lead to life-threatening situations like heart attacks or strokes. Also, an individual who is constantly taking stimulants will find it borderline impossible to meditate or find a focus object.

Exercise Frequently

The final tip for anyone who is struggling with a panic disorder is to take up some form of exercising. Doing so will allow the body to release a hormone called endorphin. This is the chemical that is known for boosting one’s mood, increasing their awareness, and alleviating anxiety. Consequently, the person will be much more likely to overcome a panic attack without any lasting consequences. As far as the particular type of exercise, one should choose whatever they truly enjoy doing. That includes anything from running and weight lifting to playing contact sports.

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Learning to deal with any type of a disorder is going to be a long-lasting process that requires a lot of patience. And while it may be a difficult venture, it is imperative to remember just how important it is to gain control of the problem. The same applies to the panic disorder that affects millions of Americans who are continuously learning new strategies for coping and controlling the issue.