7 Tips to Prevent Panic Attacks

You don’t have to be a victim to panic attacks, you can prevent them. While medication and therapy are both helpful for anyone that suffers from panic attacks, self-care is also important. Learning how to manage the risk factors will help you feel in control and build confidence as you realize that you really can prevent panic attacks.

Panic attacks are quite scary and can leave you embarrassed and ashamed. Resist the urge to scold yourself about it. Panic attacks can happen to anyone, at any place, and at any time. But, using the following tips can lower your risk and help prevent a panic attack, or, if you have already had one, it can help you avoid having more.

Tips to Prevent Recurring Panic Attacks

  1. Reduce your alcohol consumption. Alcohol is a depressant. For people who are trying to reduce their stress, this will only backfire. As a depressant, alcohol can lead to irrational behaviors that can trigger a panic attack.
  2. Reduce or eliminate caffeine. Caffeine is a stimulant that can keep you awake, depriving you of much needed sleep. Caffeine also can cause your heart to race. This is one of the symptoms of a panic attack, and we know that even the symptoms of a panic attack can bring on a panic attack.
  3. Begin an exercise program. If you are not already active, now is the perfect time. Exercise helps to improve concentration and releases those ” feel good” endorphins that improve mood and help you to see your stressful situations in a new, positive light.
  4. Find calm through the practice of meditation. You don’t have to sit in the lotus position and chant all evening to soft sitar music to engage in meditation. It is a quieting of the mind and body so that you can reconnect the two. One such tool is yoga. Many people have learned to control their breathing, change their thought patterns, and manage their physical response to outside stimuli by using yoga and other meditation techniques.
  5. Use music therapy. Music calms us and stirs the emotional side of us at the same time. Therefore, calming instrumental music, soothing nature sounds, or even soul rousing rhythms can lift your spirits and clear your mind, reducing anxiety in your life.
  6. Talk to someone you trust about the problems that lead to panic attacks. Sometimes you just want to get it all off of your mind so that you can start sorting the problem out. That’s what you need a sounding board for. Talk to someone who is trustworthy and can even offer advice should you need it.
  7. Recognize your triggers. Therapy can help you recognize the situations that can lead to a panic attack. If you can see a panic attack coming, then you can potentially head it off before it gets too bad. Eliminate triggers that need eliminating, and deal with those that can’t be eliminated.

Do something today to help yourself avoid panic attacks. These seven tips will help reduce anxiety, manage stress, and put you in the right frame of mind to deal with the everyday stresses of life.



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