Prevent Panic Attacks – 9 Top Tips
If you experience panic attacks, even if they are infrequent, you will most likely want to do anything to stop them from happening again. Panic attacks are not only frightening experiences but they can also be very embarrassing when they happen in public and can start a chain reaction of negativity in the life of the sufferer.
There are two broad ways to prevent panic attacks from happening one is to choose a natural and more holistic approach and the other is medical based. Within each of these broad approaches there is a variety of ways to go about treating panic attacks. In this article I will outline a variety of tips to prevent panic attacks and more specifically the natural ways to prevent them.
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1. Eat A Healthy Diet
Most of us do not think of food as having a profound bio chemical effect but it does, and different foods can have profound effects on influencing our states of mind. Sugar, processed and refined foods should be avoided as these can increase anxiety and depression in some individuals. Fresh vegetables should take up much of your main meals and fruit can be had in moderation as a special treat or dessert.
2. Exercise Regularly
Everyone knows that they should be doing exercise but if you suffer from panic attacks then regular exercise should be mandatory. Exercise has been shown to have a big impact on the serotonin levels of the brain, which are “feel good” chemicals. So by exercising you can expect increases in mood, feelings of well being, a boost to your self esteem and the ability to bring about relaxation and calm more easily.
3. Avoid Alcohol And Caffeine
Both alcohol and caffeine can aggravate anxiety and increase panic attacks. Both should be avoided or cut down substantially if you want to help yourself prevent panic attacks.
4. Learn To Breath Properly
A powerful way to prevent panic attacks are to learn to gain control of your breathing. Spend a whole day paying attention to your breathing at random intervals and you will find the quality of it changes throughout the day from shallow to deep, slow to fast and from deep in your belly to high in your chest. When you get anxious you will tend to breath in a specific way so learning to change your breathing can stop anxiety and prevent panic attacks.
Start to take control of your breathing, especially in situations where you are prone to feelings of anxiety. The best way to breath is from the belly and by taking long slow deep breaths in and out.
5. Keep A Journal
Many people find that writing down their feelings each day in a journal is very therapeutic and calming. And just by doing this you can gain an awareness about certain triggers that cause panic attacks. Knowing this information will put you in an empowered position to prevent panic attacks from happening.
6. Reduce Stress
It is rare to find someone who suffers from anxiety and does not have a lot of stress in their lives. In fact most research today proves that excessive stress is linked to many anxiety disorders. There are many ways to relieve stress such as: taking baths with calming aromatherapy oils, getting a massage, learning progressive relaxation techniques, meditating, doing yoga, spending time in nature and so on.
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7. Seek Counseling
There is no need to suffer silently with anxiety! There are many qualified counselors that specialize in anxiety related disorders and how to prevent panic attacks. Talking through your problems can help give you a new clarity and awareness that can be enough to stop anxiety and prevent panic attacks.
8. Laugh Your Head Off
When you laugh you flood your bloodstream with endorphins or “feel good” chemicals that are responsible for improving your mood. As an added bonus laughing also can boost the immune system response, lower blood pressure and reduce stress. So watch your favorite comedies everyday, surround yourself with people who make you laugh or just pretend to laugh, and it will still have the same positive effect on you.
9. Surround Yourself With Positive People
Unfortunately if you hang around people that are depressed, pessimistic or lack in passion and happiness then this can rub off on you. But luckily the reverse is also true! If you surround yourself with people that are happy, positive and always laughing it is hard to avoid feeling these feelings yourself. So seek out positive people and spend time with them.
Conclusion
You are now armed with a variety of natural ways in which you can prevent panic attacks from happening. The more of these tips you are able to start implementing into your life the quicker you will be able to say goodbye to panic attacks forever!
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