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5 Activities to Overcome Panic Disorder

  • hr8746
  • May 19, 2024
  • 3 min read

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At Caritas Behavioral Health Services LLC, we know how tough living with Panic Disorder can be. But there are simple activities you can try to help manage and overcome panic symptoms. Here are five activities that can really make a difference in your mental health journey.


On this page:


1. Mindful Breathing

Mindful breathing is a great way to calm yourself during a panic attack. Here’s how you can do it:


  • Find a Quiet Place: Sit or lie down comfortably.


  • Inhale Deeply: Breathe in slowly through your nose for four seconds.


  • Hold Your Breath: Hold it for four seconds.


  • Exhale Slowly: Breathe out through your mouth for six seconds.


  • Repeat: Keep doing this for a few minutes until you feel calmer.


This helps slow down your heart rate and focuses your mind away from panic.

2. Regular Exercise to Prevent Panic Disorder


Exercise isn’t just good for your body; it’s good for your mind too. It can help reduce anxiety and prevent panic attacks. Try these activities:


  • Cardio: Running, cycling, or swimming can boost your mood.


  • Yoga: Combines movement with breath control and relaxation.


  • Walking: A simple walk, especially in nature, can be very soothing.


Aim for at least 30 minutes of exercise most days of the week to feel the benefits.

3. Progressive Muscle Relaxation (PMR)


PMR involves tensing and then relaxing different muscle groups. This can help you feel less tense and more in control. Here’s how to do it:


  • Get Comfortable: Sit or lie down in a quiet place.


  • Tense Your Muscles: Start with your feet and work your way up, tensing each muscle group for about five seconds.


  • Relax: Slowly release the tension and notice the difference.


  • Move Upwards: Do this with your calves, thighs, abdomen, and so on up to your head.


This helps you notice and reduce tension in your body.

4. Creative Activities


Doing something creative can distract your mind from panic. Here are some ideas:


  • Journaling: Write down your thoughts and feelings.


  • Art: Drawing, painting, or coloring can be very relaxing.


  • Music: Playing an instrument, singing, or just listening to music can lift your mood.


These activities help you focus on something positive and present.

5. Cognitive Behavioral Techniques


Cognitive Behavioral Therapy (CBT) techniques can help you change how you think about panic attacks. Here’s a simple way to start:


  • Notice Negative Thoughts: Pay attention to thoughts that trigger panic.


  • Challenge Them: Ask yourself if these thoughts are really true.


  • Replace Them: Try to think more positive and realistic thoughts.


For example, if you think, “I’ll panic if I go to the store,” remind yourself of times you went without any problems.

Conclusion


Dealing with Panic Disorder takes time, but trying these activities can help you feel better and more in control. At Caritas Behavioral Health Services LLC, we’re here to support you every step of the way. Don’t hesitate to seek professional help; combining these activities with therapy can bring the best results. Keep trying and find what works best for you—your mental health matters!


Caritas Behavioral Health Services LLC is Ready to Help 

At Caritas Behavioral Health Services LLC, we're all about supporting you in recognizing when it's time to seek out a pro. You've got this, and we've got you.




 
 
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