Lifestyle and home remedies

While panic attacks and panic disorder benefit from professional treatment, these self-care steps can help you manage symptoms:

• Stick to your treatment plan. Facing your fears can be difficult, but treatment can help you feel like you're not a hostage in your own home.
• Join a support group. Joining a group for people with panic attacks or anxiety disorders can connect you with others facing the same problems.
• Avoid caffeine, alcohol, smoking and recreational drugs. All of these can trigger or worsen panic attacks.
• Practice stress management and relaxation techniques. For example, yoga, deep breathing and progressive muscle relaxation — tensing one muscle at a time, and then completely releasing the tension until every muscle in the body is relaxed — also may be helpful.
• Get physically active. Aerobic activity may have a calming effect on your mood.
• Get sufficient sleep. Get enough sleep so that you don't feel drowsy during the day.