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  • Writer's pictureMolly Zive

How To Prevent Panic Attacks

Updated: Oct 13, 2023

Experiencing a panic attack can be one of the most debilitating and frustrating things a person can go through. A panic attack is a sudden feeling of intense anxiety and fear that comes on without warning and can last for several minutes or even longer.

Panic attacks are often accompanied by physical symptoms such as a rapid heart rate, sweating, shaking, shortness of breath, nausea, and dizziness. For some people, these attacks happen frequently and can be very debilitating, often interfering with work, school, and daily life.

Tips For Managing Panic Attacks

Panic attacks can be frightening and disruptive, but there are steps you can take to prevent them. These include:

1. Identifying your triggers

An important first step is identifying what triggers your panic attacks. These can be different for everyone and may include specific situations, places, people, or objects. Once you know what your triggers are, you can be better prepared to face your fears without feeling overwhelmed. Remember that avoiding your triggers can reinforce your fears and worsen your anxiety.

2. Practice relaxation techniques

Different relaxation techniques can help to ease anxiety and prevent panic attacks. These may include deep breathing exercises, progressive muscle relaxation, visualization, or meditation. Practicing these regularly can help to train your body and mind to respond more calmly to situations that may trigger an attack.

3. Avoid substances that can worsen anxiety

Certain substances, such as caffeine or alcohol, can worsen anxiety and trigger panic attacks. Limiting or avoiding these substances altogether is crucial if you’re prone to panic attacks.

4. Challenge negative thinking

One of the hallmark symptoms of panic disorder is negative thinking about oneself, the world, and the future. It’s vital to challenge these thoughts by asking yourself whether there is any evidence to support them. Chances are, there is not. Reminding yourself of this can help prevent panic attacks or lessen their severity if you do have one.

5. Get Enough Sleep

Sleep deprivation can exacerbate stress and anxiety and ultimately lead to panic attacks. Observing a healthy sleep routine can help ensure you’re getting enough rest. This means avoiding caffeine in the afternoon and evening, establishing a regular sleep schedule, and avoiding working or screen time before bed.

6. Exercise Regularly

Exercise has numerous benefits for mental health and is a known antidote for stress and anxiety. Incorporating 30 minutes of cardiovascular exercises per day can significantly improve your overall well-being and decrease the possibility of experiencing panic attacks.

When to Seek Professional Help

Without treatment, panic attacks can become more frequent and intense over time, leading to panic disorder. If you have frequent panic attacks that impact your quality of life, it’s essential to seek professional assistance. Your doctor will conduct a proper diagnosis and help develop a treatment plan tailored specifically for you.

With proper treatment and self-care, you can manage your anxiety and live without fear of panic attacks. Treatment typically involves exposure therapy, cognitive behavioral therapy, and medication.

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