How to Avoid Panic Attacks
Is there any way to avoid a panic attack when you do not know when the next one will come? There are some general things you can do to decrease your anxiety to ward off attacks. You first need to break the cycle of your anxiety. One way to do this is to face your fear, tell yourself that your thoughts are irrational, and nothing bad is going to happen. You are not going to die or go crazy. If you are in the midst of an attack try to find a private spot and breathe deeply for a while. Usually obvious or underlying stress is the cause of your anxiety, seeking help from a therapist would prove very beneficial in this circumstance.
There are other things that you can do to improve your anxiety, which may help you avoid panic attacks. One being to get enough sleep. It is true that our bodies need eight hours of sleep a night, so that we can feel refreshed. If you are having trouble falling asleep due to anxiousness, try having a warm bath or reading before bed. This should help ease you into a relaxed state. If your anxiety keeps you awake at night, it would be best to seek medical help from your physician.
Take a Break from Caffeine and other Stimulants
Not getting enough sleep can make you feel cranky and out of sorts. You may then feel too sleepy during the day and drink too much caffeine which can cause nervousness and irritability. Avoiding caffeine is the second thing you need to do, to avoid panic attacks. Pop, teas, coffee and even chocolate have caffeine in them. Also, stay away from alcohol or illicit drugs they only provide temporary relief and are addictive. Alcohol is also known to cause anxiety and panic symptoms.
Becoming Active is Important in Avoiding Panic Attacks
If you are physically able, exercise. Whatever you choose to do for exercise, try your best to implement it into your daily routine (this even means in between your panic attacks). Exercise releases endorphins into your brain, which make us feel good and relaxed. The more aerobic the routine, the better but even a twenty minute walk would prove very beneficial. Yoga is an exercise form that is relaxing and really does shape you up. Pilates and balance ball exercises are other things that are relaxing and you can do this in your own home. Swimming is probably the best exercise that is relaxing, good for you and easy on the joints.
Balance your Diet, Balance your Mind
Try to eat a healthy diet. It is hard to do at all times but it will make you feel better. If you are really hungry your anxiety level is probably too high. Eating balanced meals and snacks in between meals helps to keep your blood sugar level up.
Deep breathing exercises really do work. Learn different types of them. There are also audiotapes you can listen to that ease anxiety and sometimes putting on your favorite Cd can help lessen your anxiety or even stop your panic attack. Last but not least and a favorite of mine, is housework. That’s right, housework. The reason I like this “technique” is that it takes your mind off of the anxiety or panic and onto the task at hand. It gives you a sense of organization and also brings you into a comfortable place where you feel in control.
There is Hope
These are just a few techniques to decrease your anxiety and thereby diminish the panic attacks.
Ultimately, You do have hope and You are not alone. If you follow some of this advice you may find that you can avoid panic attacks altogether.
The above information is based on real life experience and online research. Always check with your family doctor before starting any new techniques or medications.
