How to Prevent and Avoid Panic Attacks
When it comes to panic attacks, knowledge is the best prevention you can have at stopping panic attacks. The more you know about panic attacks and how they affect your body, the better you can understand how to best avoid an attack from happening to you. The knowledge of how your body will react will decrease the fear and anxiety that can come from thinking you are having a heart attack, or that you are going insane. Although a panic attack might be a hereditary problem in your family, there are still things that you can do to prevent or reduce the effects of a these attacks.
First, panic attacks can sometimes, but not always, be a reaction to a specific fear that you have. Hiding in a hole and never re-surfacing is not preventative measure; doing this can actually give you even more stress and result in a more serious panic disorder. You never want to let the fear you feel determine your life, and you know that you have a problem if you can’t function the way you used to because you are afraid of having another attack.
Next, look for help that explains the “whys” behind the suggestions. If you know why something needs to happen, you’ll make a greater effort to do it. For example, if you know that the sudden increase in fear you experience during a panic attack can cause hyperventilation— and that hyperventilation is ultimately what makes you feel dizzy, numb, and have chest pains— you will realize why it is important to know how to breathe during an attack.
This brings up the next way to prevent full-blown attacks: practice some deep breathing techniques. There are many methods of breathing out there under that can help calm an individual during stressful situations. If deep breathing methods can help a woman get through labor, there’s no reason to count it out for dealing with a panic attack. A slow, steady breathing pattern at the onset of an attack will allow you to focus, stay calm, and deter the physical symptoms that can result from hyperventilating.
Along the same line of thought, keep away a major panic attacks by learning ways to relax your body. This can be done with muscle relaxation techniques, where you allow your entire body to loosen up and release built-up tension. You can also go the route of yoga or meditation, as these are extremely useful ways to get the same result of deep breathing. With a relaxed, calm body, you will be less likely to have an attack.
Finally, keep away from caffeine, cigarettes, weight loss supplements, and other stimulants like some cold medicines. These can increase the level of anxiety you feel and trigger an attack. Sometimes other medicines can also contribute to panic attacks, so it’s a good idea to know what the side-effects are and talk to your doctor about whether or not switching from such a medication is an option for you.
There are many things that you can do to prevent panic attacks, yes, stopping panic attacks is possible. Know your body, practice techniques that will keep you calm, focus on ways to help yourself that will produce results, and steer clear of things that increase your risk of having attacks in the first place. Hopefully these suggestions will give you a good foundation to stay healthy and panic-free.