Panic Disorder: Self-help

You can do several things yourself to reduce panic attacks. If you decide to try self-help options, you can discuss with your health-care professional. Usually, they are effective in reducing panic episodes. There are several management options in self-help category.

• Bibliotherapy
• Support groups
• Physical activities

Bibliotherapy is a programme, which includes reading materials depending on the principles of cognitive behavioural therapy (CBT). It helps deepen and broaden the person’s understanding of the panic disorder. Patient can read about the condition him or herself. Bibliotherapy encourages active participation of the person in the management and stimulates a stronger feeling of own responsibility for recovery. Additionally, the affected individuals can read about people, which have had the panic disorder and have coped effectively or recovered from the condition. Sometimes, the health-care professional may offer additional assignments or information to be completed during the daily routines. It accelerates the recovery.

Your health-care professional may help you to access to specific support groups. Sometimes, these groups operate by individuals, who have experienced the condition themselves and recovered from it.

They may ask you to do regular exercise. Physical activities cannot cure the panic disorder. However, they can enhance your mood.

Throughout the self-help therapy, you should see the health-care professional regularly, normally every four to eight weeks.


Related Links:

What Is Panic Disorder?
Planning the Management of Panic Disorder
Panic Disorder: Psychological Management
Panic Disorder: Pharmacological Management
What Happens If a Treatment for Panic Disorder Doesn’t Work?
Panic Disorder: Information for Carers and Patient’s Questions
What Is Generalised Anxiety Disorder (GAD)?