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Alternatives to medication
Other treatment methods used in conjunction with psychotherapy may help and may be even more effective than medications for certain patients. For example, relaxation techniques--exercises involving slow, deep breathing and positive visualization--may relieve the physical effects of anxiety. Such techniques can help to achieve and maintain a feeling of calm and confidence in anxiety-provoking situations or during a panic attack. Some experts have found that people with panic disorder, for example, tend to have slightly higher-than-average breathing rates; learning to breathe slowly can help them both deal with an attack and prevent future ones.
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Psychological relaxation techniques, such as meditation and self-hypnosis, may also be useful tools. These methods involve learning to remove yourself mentally from a distressing situation by concentrating on a word or phrase or by imagining a calming place or event. Joining a support group for people with anxiety may also prove helpful.
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