How to Prevent Panic Attacks
If you have ever wondered how you can prevent panic
attacks, below are five simple tips you can employ:
1. Maintain a healthy diet - it is well known that increased intake of unhealthy
substances will increase the feelings of panic and anxiety. Reduce your intake of alcohol, sugars, caffeine and
heavy starch based food. Increase fresh fruits and vegetables, which will help improve your energy levels and lift
your mood. Drink plenty of water to keep you hydrated and your body at optimum levels.
2. Maintain a regular exercise program - this is beginning to sound like keep fit advice!
But having even a mild to moderate exercise program can work leaps and bounds in helping to prevent panic attacks.
Even a 10 minute brisk walk in the fresh air can have a positive effect.
3. Breathe easy and relax - taking long deep breaths for a short period of time helps with
any incoming feelings of anxiety. Mix this with positive thoughts to prevent the anxiety from overwhelming you.
Practicing the right breathing techniques fifteen to twenty minutes every day, welcomes relaxation into your life
and contributes to stop panic attacks.
4. Invest in a program that is proven to help reduce panic and anxiety attacks. Some of
the most popular methods are called Panic Away and The Linden method. You can read a detailed panic attack review
and linden method review here on the site.
5. Keep a journal. Write down what works and what doesn't work when you try different
techniques to help prevent anxiety and panic. Practice and learn to master those techniques that work before a
panic attack occurs so that you can use it habitually when panic and anxiety actually does strike.
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But what happens when a panic attack
Here are some tips to help stop panic attacks in their tracks.
Firstly you need to identify what the symptoms of a panic attack are. During a panic attack you might feel an
overwhelmed sense of fear, apprehension and anxiety.
You could also experience physical symptoms like sweating, nausea, trembling, irregular heart beat or
The severity of a panic attack is usually determined by how you are able to manage and control the anxiety in
the current situation you are in.
Panic attacks are often triggered by specific situations that cause fear. Some people fear Public speaking,
other people don’t like crowds. It could really be anything, but whatever it is, you need to learn to recognize
these panic attack triggers and then do what you can to reduce or remove these triggers.
Employ a coping strategy - there are many natural strategies to help you in the midst of a panic and anxiety
attack. Thinking and envisioning a positive result and an ideal outcome of the situation you are in can help. Slow,
deep breathing into a paper bag may also calm you down if you find the physical symptoms of the anxiety are taking
The important thing to remember is even though a panic attack can feel very frightening and intense; it is not
dangerous and won't cause you physical harm. The severity of a panic attack is usually determined by how you are
able to manage and control the anxiety in the current situation you are in.