Editing Panic attack (section)

===Lifestyle changes===
Growing research suggests that along with standardized medical treatments, lifestyle changes can help alleviate some of the most common mental health conditions.<ref>{{Cite journal |last1=Correll |first1=Terry |last2=Gentile |first2=July |last3=Correll |first3=Andrew |date=September 1, 2023 |title=Healthy Lifestyle Interventions Augmenting Psychotherapy in Anxiety and PTSD |journal=Innovations in Clinical Neuroscience |volume=20 |issue=7–9 |pages=18–26 |pmid=37817811 |pmc=10561983 }}</ref> Because of this, there has been a growing emphasis on the potential of lifestyle interventions and non-pharmacological methods for anxiety.<ref>{{Cite journal |last1=Chong |first1=Terence W. H. |last2=Curran |first2=Eleanor |last3=Southam |first3=Jenny |last4=Bryant |first4=Christina |last5=Cox |first5=Kay L |last6=Ellis |first6=Kathryn A. |last7=Anstey |first7=Kaarin J. |last8=Goh |first8=Anita |last9=Lautenschlager |first9=Nicola T |date=2023-12-01 |title=The potential of physical activity and technology interventions to reduce anxiety in older adults |url=https://www.sciencedirect.com/science/article/pii/S2666915323001713 |journal=Journal of Affective Disorders Reports |volume=14 |pages=100633 |doi=10.1016/j.jadr.2023.100633 |issn=2666-9153|hdl=1959.4/unsworks_84293 |hdl-access=free }}</ref> These lifestyle interventions include, but are not limited to, focusing on physical activity, substance avoidance, and relaxation techniques.

Exercise, especially aerobic, have become an alternative method for decreasing symptoms of anxiety and panic. Other more relaxing forms, such as yoga and tai chi, have also had similar effects in improving anxiety and can also be used as adjunctive therapy. Numerous studies have determined that exercise is inversely related to anxiety symptoms, thus as physical activity increases, levels of anxiety seem to decrease. There is evidence that suggests that this effect is correlated to the release of exercise-induced [[endorphins]] and the subsequent reduction of the stress hormone, [[cortisol]].<ref>{{cite web |date=17 July 2013 |title=3 Tips for Using Exercise to Shrink Anxiety |url=http://psychcentral.com/blog/archives/2013/07/17/3-tips-for-using-exercise-to-shrink-anxiety/ |url-status=live |archive-url=https://web.archive.org/web/20150420020719/http://psychcentral.com/blog/archives/2013/07/17/3-tips-for-using-exercise-to-shrink-anxiety/ |archive-date=20 April 2015 |access-date=14 April 2015}}{{full citation needed|date=August 2015}}</ref> One thing to keep in mind is that with exercise, often comes increased respiration rate. This can lead to hyperventilation and [[hyperventilation syndrome]], which mimics symptoms of a heart attack, thus inducing a panic attack,<ref>{{MedlinePlusEncyclopedia|003071|Hyperventilation}}</ref>  so it is important to pace the exercise regimen accordingly.<ref>{{cite web |title=Cardio Exercise for Beginners |url=http://www.livestrong.com/article/103790-cardio-exercise-beginners |url-status=live |archive-url=https://web.archive.org/web/20150423164013/http://www.livestrong.com/article/103790-cardio-exercise-beginners/ |archive-date=23 April 2015 |access-date=14 April 2015}}{{full citation needed|date=August 2015}}</ref>

Substance avoidance can be important in reducing anxiety and panic symptoms, as many substances can cause, exacerbate, or mimic symptoms of panic disorder. For example, [[caffeine]] has been known to have anxiety and panic-inducing properties that can especially present in those who are more susceptible to panic attacks.<ref>{{Cite journal |last1=Klevebrant |first1=Lisa |last2=Frick |first2=Andreas |date=2022 |title=Effects of caffeine on anxiety and panic attacks in patients with panic disorder: A systematic review and meta-analysis |url=https://pubmed.ncbi.nlm.nih.gov/34871964/ |journal=General Hospital Psychiatry |volume=74 |pages=22–31 |doi=10.1016/j.genhosppsych.2021.11.005 |issn=1873-7714 |pmid=34871964}}</ref>  Anxiety and panic can also temporarily increase during [[Drug withdrawal|withdrawal]] from caffeine and various other drugs and substances.<ref>American Psychiatric Association. (2000). Diagnostic and statistical manual of mental disorders (4th ed., text rev., p. 479). Washington, D.C.: American Psychiatric Association.{{page needed|date=January 2021}}</ref>

Meditation may also be helpful in the treatment of panic disorder.<ref>{{cite journal |last1=Kabat-Zinn |first1=J |last2=Massion |first2=AO |last3=Kristeller |first3=J |last4=Peterson |first4=LG |last5=Fletcher |first5=KE |last6=Pbert |first6=L |last7=Lenderking |first7=WR |last8=Santorelli |first8=SF |date=July 1992 |title=Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders |journal=American Journal of Psychiatry |volume=149 |issue=7 |pages=936–943 |citeseerx=10.1.1.474.4968 |doi=10.1176/ajp.149.7.936 |pmid=1609875}}</ref> Muscle relaxation techniques are useful to some individuals as well. These can be learned using recordings, videos, or books. While muscle relaxation has proved to be less effective than cognitive behavioral therapy in controlled trials, many people still find at least temporary relief from muscle relaxation.<ref name="Panic disorder" />