Prevent Panic Attacks- How to Stop the Anxiety

Though extremely frightening and scary when they are happening to you, you can prevent panic attacks. They are a very common disorder and as many as one in three people are said to have had periods of panic attacks at some point. Females tend to be affected more than men are and younger women particularly so.

The fear of dying from the attack or the sense of doom is one of the most common symptoms, but as frightening as it is you won’t die from a panic attack. The length of time that they can continue for is anywhere between a couple of minutes to an hour or so with the symptoms increasing and decreasing within this time.

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Tips to Prevent Panic Attacks

There are varied reasons that people start to have attacks, from bereavement, to depression, relationship problems or sometimes no apparent reason at all. Some people with medical conditions such as diabetes are also more prone to developing panic attacks. There is a link to having low blood sugar levels prior to an attack developing.

It is important to monitor your diet to prevent panic attacks. It is thought that low and falling blood sugar levels contribute to having a panic attack. Ensure you do not go without meals and if necessary eat little and often throughout the day. Caffeine should be drunk in moderation, as this can cause a racing heart and increase anxiety levels.

Certain medications may make you more vulnerable to the onset of panic attacks, particularly amphetamine based drugs or if you are coming off anti depressants.

Rapid heart beat; sweating, shaking, dizziness and chest pain are all symptoms of a panic attack along with the fear of dying. This is all caused by the adrenalin produced by your body.

Breathing exercises are an effective way of controlling an attack. Focus on slow, deep, breathing. Controlling your breathing will help to calm you down and eventually stop the attack. Breathing into a paper bag helps as you will breathe back in the carbon monoxide you exhale, and this will lead to a reduction in symptoms.

The symptoms can be controlled naturally by following the often simple steps such as watching your diet or controlling your breathing, as opposed to taking medication.

Avoiding situations that you find stressful and alleviating your stress levels will be very helpful in preventing panic attacks. Stress is a known trigger for attacks and needs to be avoided if possible.

Exercise is also an important part of coping with attacks as it releases a sense of peace and well being and various chemicals which will help release stress levels.

Yoga is a very effective relaxation method which will also teach you how to breathe correctly.

Talking to a trusted friend or family member will also be very helpful. Rather than burying your head in the sand and refusing to acknowledge the root of your problems, you need to face it and deal with it in whichever way you can and how it suits you best. But this can take support, understanding and a gentle approach from those around you.

Sometimes admitting the problem that has caused the panic attacks to start can be painful and difficult and you may not want to share that with someone close. In this case see your doctor or a professional counselor.

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