Many people nowadays suffer from Aquaphobia, which is is medical definition of water-related anxieties and panic attacks.
If you are a poor swimmer, or may have some negative association with water that perhaps stems from a childhood experience, you can suffer from this aspect of the disorder. In order to feel better in such a state, you can try self-help strategies or engage in therapy sessions.
If you are breathing rapidly during the time when you approach the ocean or swimming pools and then the panic attack arises you, breathe in and out, preferably out of a paper bag. This can help because generally when panic attacks occur, it is due to inhaling too much oxygen. Using a paper bag will bring your oxygen levels back to normal. Controlling your breathing can significantly calm you down. Slow abdominal breathing has been seen as an effective method to prevent panic attacks.
Furthermore, you should exercise regularly which leads to burning extra adrenaline in your body. Adrenaline causes faster heart beats and rapid breathing. Meditation and yoga practices, if practiced daily, promote relaxation and bring about positive feelings in your mind. Moreover, you should try to develop ways in which you can overcome your negative thinking. This can make you stronger in terms of coping up with panic attacks that you encounter.
You should also abstain from alcohol, cigarette and caffeine intake if you are susceptible to panic attacks. Alcohol consumption uses the extra supply of vitamin B present inside your body.
Also, it is essential to find a friend or family member who you can confide in. This will make you feel much calmer and will decrease your exposure to unnecessary burden and stress. Sleep is also essential. You must ensure you get enough sleep. A good sleeping routine will help in reducing panic attacks significantly.
You should also think of trying cognitive behaviour therapy, depending on how you have interacted with the local environment as a child or adolescent. This is one of the most effective treatments in the case of panic attacks. This treatment examines thinking patterns and behaviours which trigger aquaphobia panic attacks. It also assists you in facing your fears more practically. If therapy is continued over time, it can decrease the severity with which panic attacks occur. Counselling is also an effective method to assist people in coping up with panic attacks.
You can also use medication to cure panic attacks in severe situations. However, this does not solve the problem entirely. Moreover, only use medicines as recommended by your doctor pr physician. If you experience any negative side effects, contact your doctor immediately.
Along with medication, other treatments may be used, such as lifestyle changes. Anti-depressants can be used as well. However, it takes several weeks till they begin to work. Take precaution when using medications which contain diet pills. Also, try to alter your diet. Reducing the level of fat intake will help in avoiding stress. The intake of green fresh vegetables provides vitamin B to your body which calms down your nervous system. In this way, you can heal your panic attacks over time.
Professionals who help you in treating your panic disorders are the best at helping you find remedies to your problems as well develop self-care methods. Several books nowadays focus on remedies for panic attacks. These are a valuable source for you through which you can seek effective ways to handle your panic attacks.