What are the nonpharmacological ways to control panic attacks?

Question

Hello doctor,

I am a 20-year-old female. My childhood was not good. That is a nightmare for me. That is why I now suffer from a panic attacks, pathological lying, and memory loss, and I need help. Please help me. My family members are not supportive. And I do not have any friends so no one can help me except me. And now I am not taking any medicine for this reason.

Kindly help.

Answer 1

Hi,

Welcome to icliniq.com.

I understand your situation, and you have passed trauma in your childhood. You may have an anxiety disorder. There is non-pharmacological management for it, and I suggest you to follow few guidelines to deal with it. It will help you. You should exercise 30 to 45 minutes daily, like going for a walk. You should meditate for 20 minutes daily, sit comfortably, concentrate on your normal breathing, and do not stop or force yourself to stop your thoughts. Just let it be. It will reduce panic attacks. You should eat healthy home-cooked foods and avoid junk foods. You must drink enough water. It would help if you spent quality time with friends daily and if you spent time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills or language or musical instruments. You should take seven to eight hours of sleep daily. You must avoid tobacco or alcohol, or any substance abuse. Live your life, do not just spend it. Be bold and confident. You may also need to start medication if you do not improve by following the above lifestyle.

I hope that you get your answer.

Thank you.