top of page

How To Prevent Panic Attacks

Writer's picture: Dr. Arsalan AzamDr. Arsalan Azam


Prevent panic attacks

When you have a diagnosis of depression or one of the anxiety disorders, such as PTSD, you might experience panic attacks. This is, without a doubt, one of the hardest things to go through, as you may feel chest pain, a racing heart, and other physical symptoms that feel like a heart attack.


There are some ways you can prevent panic attacks, and here, our team at Daydream MD will guide you through them.


What Is a Panic Attack?

Before we dive into preventing panic attacks, we need to first explore what a panic attack is. As mentioned before, panic attacks feel like a heart attack, and emotionally, a person who is experiencing the symptoms of panic attacks may feel angry, restless, tearful, and, of course, panicked. Panic attacks may be caused by a specific event, known as a trigger, or they may seemingly come out of nowhere. They are a symptom of many mental health issues, such as depression, PTSD, complex PTSD, obsessive-compulsive disorder, and bipolar disorder.


Tips For Managing Panic Attacks

Fortunately, our team at Daydream MD will guide you through strategies to prevent panic attacks.


  1. Identify The Triggers

The term “trigger” has different meanings for different people, but it is essentially an event that causes the nervous system of the body to become inappropriately activated. A trigger can be something like a loud noise, an event, or, in some cases, a person, with the latter being commonly linked to complex PTSD.


When exposed to these triggers, anxiety and panic will start to rise, causing the symptoms of a panic attack to begin. It can be hard, but you can engage in panic attack prevention before it has even started by identifying the triggers and avoiding them. If you have a long list of triggers, you may need to desensitize them, as you may not be able to avoid them all, which will require professional intervention. However, as a starting point, you can stop a panic attack by being able to spot the triggers.


  1. Practice Relaxation Techniques

A key FAQ about how to prevent panic attacks is how to stop panic attacks once they have started.


Many people find relaxation techniques helpful, which may involve deep breathing. Close your eyes, focus on your breathing, and begin progressive muscle relaxation. This can be a tricky skill to learn, but it essentially involves deep breathing exercises and letting go of the tension in parts of the body. In many ways, it is similar to scanning in meditation, which is bringing focus to each part of your body, like a calming body check, helping in the prevention of panic attacks. 


  1. Avoid Substances That Can Worsen Anxiety

Additional guidance for preventing panic attacks involves mindful consumption. It's beneficial to steer clear of substances that can trigger panic or increase heart rate, such as caffeine and alcohol. Anyone who experiences a panic attack will tell you that drinking a cup of espresso is not going to do anything positive for the physical symptoms. So, limit coffee and alcohol if you have experienced panic attacks in the past.


  1. Challenge The Negative Thought Patterns

A key symptom of panic attacks is feeling overwhelmed and hopeless, seeing the future as bleak and full of suffering. Another piece of key advice about how to prevent panic attacks is to challenge these thoughts when they occur. Try to think logically and assess if there is any evidence to support these negative thought patterns. Many people find that this evidence does not exist, and that practicing thought correction every day can have a huge impact on the severity and frequency of their panic attacks.


  1. Sleep Well

Not getting adequate sleep can also increase the frequency at which panic attacks occur. Try to practice a good sleep routine, such as going to sleep every night at the same time, waking at the same time, and refraining from caffeine, alcohol, or heavy meals before bed. Drink plenty of water and engage in gentle yoga-based exercises or meditation to help you wind down.


  1. Exercise

The benefits of exercise on mental health is one of the most commonly asked FAQs, and yes, engaging in exercise for about 30 minutes per day can help to reduce anxiety and improve cardiovascular health. Even going on a 30-minute walk with your dog can be enough! Just make sure you don’t do it too close to bedtime, as this can cause a boost in adrenaline, which can create the opposite effect.


Seek Professional Help

If these tips don’t help, then you may want to seek professional help from a licensed therapist or clinic. 


Cognitive behavioral therapy (CBT) can help you talk through your feelings and identify triggers. Treatment for more severe cases of anxiety may involve therapy, exposure to triggers, and medication, and, in extreme cases, you may also benefit from ketamine treatment.


Navigating panic attacks can be challenging, but with the support and guidance of professionals like those at Daydream MD, you can find effective ways to manage and prevent them. Whether through identifying triggers, practicing relaxation techniques, or seeking therapy, help is available. Don't hesitate to reach out to Daydream MD for assistance on your journey towards better mental health and well-being.

17 views0 comments

Recent Posts

See All

Comments


Commenting has been turned off.
bottom of page