| Although taking medication can ease the symptoms | | | | physically and emotionally. If a cardio workout won't |
| of anxiety and panic attacks, many people seek | | | | fit into your schedule, take the stairs, walk to work |
| alternative solutions because they don't like the idea | | | | or play outside with your children. |
| of taking pills. Luckily, there are other ways to reduce | | | | Cognitive-Behavioral Therapy (CBT) is used with the |
| or stop an attack before it happens. | | | | belief that the effects of anxiety can be recognized |
| Breathing techniques can be used to help control both | | | | and changed using multiple techniques to help |
| types of attacks. To open up your lungs, place both | | | | eliminate them. Although this form of therapy can be |
| hands on your head and slowly inhale while counting | | | | used with medication-studies show that people can |
| to four. Hold your breath to a count of four and then | | | | overcome their anxiety without it. Behavioral Therapy |
| slowly exhale to a count of four. Repeat the cycle | | | | includes basic cognitive therapy techniques that will |
| until you feel confident that your anxiety has passed. | | | | take about 12-20 weeks of therapy. The therapist |
| This can be combined with relaxation techniques such | | | | will help you recognize what types of situations make |
| as meditation, progressive muscle relaxation and | | | | you anxious and what type of thoughts manifest |
| visualization that can boost feelings of relaxation. | | | | from it. You may be given homework and regular |
| Exercise and eating a healthy, well-balanced diet isn't | | | | in-class exercises are given to help you overcome |
| just good for the body-it's also good in relieving | | | | your attacks. Within CBT is another technique called |
| stress. Try to exercise at least 30 minutes, three to | | | | Systematic desensitization. This makes you gradually |
| five times a week while eliminating alcohol, high doses | | | | overcome your fears, teaches you relaxation |
| of sugar and caffeine from your diet. If strenuous | | | | techniques and how to handle stressful situations |
| activity isn't for you, try yoga, tai chi or dance | | | | without panicking. Anxiety Management Therapy can |
| therapy. These alternatives combine small | | | | sometimes be used as an alternative to |
| movements with maximum usage of all muscles while | | | | Cognitive-Behavioral Therapy and involves patient |
| helping you to relax and center on your well-being | | | | education and relaxation training. |