Counseling

Medicines to treat panic disorder often may prevent another panic attack. But they may not take away the fear of having another attack. Counseling can help you handle this fear. The fear of having an attack may actually bring on another attack.

Cognitive-behavioral therapy focuses on changing certain thinking and behavior patterns. It is the most effective type of therapy for panic disorder. Other types of counseling you might choose to seek include:

• Exposure therapy. This is a type of cognitive-behavioral counseling.
• Family therapy. This can help those who care about you learn about panic disorder. And it can help you maintain good relationships.

Support groups and self-help

Support groups are often good places to share information, problem-solving tips, and emotions related to panic disorder.

Online discussion forums and websites may also offer information and support.

Self-help materials can help you learn to cope with panic disorder or anxiety. These include instructional videos, books, and audio materials.

Relaxation exercises

Body-centered relaxation exercises can be useful for reducing anxiety and treating symptoms of stress. They include:

• Breathing exercises, such as roll breathing (a type of deep breathing).
• Progressive muscle relaxation. This reduces muscle tension by relaxing individual muscle groups.

  Stress Management: Doing Progressive Muscle Relaxation

• Massage, such as shoulder and neck massage.
• Aromatherapy. This uses the aroma-producing oils (essential oils) from plants to promote relaxation.
• Yoga, tai chi, and qi gong, and other forms of exercise and meditation. They typically require initial instruction.

Mindfulness activities

Mindfulness activities are techniques that help relax the mind. They are often combined with body-centered relaxation exercises. These techniques include:

• Autogenic training. This is used to return the body to a normal state after a stress response.
• Self-hypnosis. It can open the mind to suggestions that can relieve stress or change the way you respond to stressful situations.
• Meditation, where you focus your attention on the things that are happening right now in the present moment. One way to do this is by paying attention to your breathing.

  Stress Management: Doing Meditation

• Guided imagery (visualization). This is a method of using your imagination to help you relax and release tension caused by stress. Your body responds to the images in your mind.

  Stress Management: Doing Guided Imagery to Relax

• Music therapy. It can relax your body, improve your mood, and change the pace of your day.
• Humor therapy. This treatment is becoming widely accepted as a tool for reducing stress and boosting the body's immune system.