Someone said you can't overcome panic disorder without medication. Here's a tip to overcome it.

Someone said you can't overcome panic disorder without medication. Here's a tip to overcome it.

When talking about panic disorder, I often hear people say, "You can never overcome it without medication!" Of course, medication may be necessary in some cases, but it's not the only way. There are ways to overcome it without medication. I'll share some tips I've personally experienced!

When a panic attack comes, your heart races and you feel like you're suffocating, right? The most important thing at this moment is to control your breathing. Breathe in slowly through your nose, and exhale slowly through your mouth to stabilize your heart rate. At first, it might not work well, but with continuous practice, your body will start to respond unconsciously. Consistency every day is key.

When panic disorder strikes, your mind is filled with negative thoughts, right? Thoughts like "I might die this way" or "I've become strange." The important thing at this moment is not to reject those thoughts but to acknowledge them. Then, tell yourself positive words. Reassure yourself with phrases like "This moment will pass" or "I am safe."

In a state of panic, the body automatically becomes tense. In such cases, it is necessary to deliberately practice relaxing the body. Try methods like stretching, light yoga, or muscle relaxation exercises. When the body relaxes, the mind tends to follow suit.

The biggest key to overcoming panic is facing it head-on rather than avoiding it. Continuously avoiding anxious situations can make those situations feel even scarier. Practice gradually confronting even small anxieties. It may be difficult at first, but as you challenge yourself little by little, you'll feel proud of your progress.

Regular meals and sufficient sleep are fundamental to overcoming panic disorder. Avoid stimulants like caffeine or alcohol as much as possible, and maintain a steady level of physical activity to balance your body and mind. Walking regularly also helps organize the complicated thoughts in your mind.