5 tips and tricks to avoid panic attacks

Panic attacks are episodes of intense terror in the face of imaginary threats that present no real danger, during which the person feels like they are losing control of the situation, also experiencing a series of physical and emotional symptoms that produce a lack of control over what is done. In many cases, these experiences of panic feed on the expectation of suffering this type of crisis, so that a vicious circle of anticipatory anxiety appears before the possibility of ” loose the temper”. Therefore, it’s important to do everything possible to prevent panic attacks, so that you don’t get into those fear dynamics that call for fear.

We present below the main tips or strategies that we can use in daily life to avoid the onset of a panic attackstrategies that anyone can incorporate into their daily private lives.

What is a panic attack?

This type of unpleasant episodes is generally punctual and is characterized by an exacerbated feeling of panic, usually triggered by high levels of stress or anxiety in the person.

However, sometimes a person may have several panic attacks during the week or month; this is called panic disorder, a psychological disorder that must be treated by a psychology professional.

During a panic attack, the affected person he may think that something bad is going to happen to him, that he is going to have a heart attack or that he is going to die; that is why it is important to put into practice certain strategies, guidelines, tips or advice on a daily basis so that these do not occur or to minimize their occurrence.

What to do to prevent panic attacks?

Although the most effective way to prevent panic attacks is through psychological therapy, these general tips can also help.

1. Sleep well and get enough rest

Sleeping well is one of the healthiest habits out there and one of the most effective strategies for avoiding the onset of stress or anxiety that can lead to occasional panic attacks.

Maintain good sleep habits (like going to bed and getting up at the same time) and getting enough sleep to rest our body, it will allow us to start the day with enough energy and a constructive mentality before the challenges of the day that we have before us so as not to fall into dynamics of unfounded pessimism and unjustified feelings of vulnerability.

At the same time, we can practice some tricks before going to bed, such as not having bright lights in habituation shortly before going to bed, not using mobile devices, and not being exposed to too much music or lights.

Properly managing breaks at work and rest periods is essential to restore our attention span and make it less easy for problems to invade, thus making the onset of a panic attack less likely.

You should assume that the hours you spend disconnecting from work, sleeping, or simply doing hobbies are not wasted time; on the contrary, they will help you recharge your energies and maintain a correct emotional balance.

2. Practice relaxation techniques

Relaxation techniques are strategies that have shown very positive results when it comes to reducing or avoiding the onset of panic attacks, and these can be practiced daily or well before you feel anxiety symptoms.

Some of the most recommended are Mindfulness or Mindfulness, Deep Breathing, Progressive Muscle Relaxationor any other strategy that allows us to relax and distract the mind in critical moments.

In this regard, it is worth highlighting the strategy of mindfulness or full attention, a technique derived from oriental transcendental meditation that serves to focus our attention on relaxing images or ideas that allow us to distract ourselves or escape from any feelings of anxiety, stress or unease.

3. Exercise

Exercising regularly is another of the healthiest habits psychologically (as long as we’re not obsessed with physical results) and it will allow us to disconnect from the stress or anxiety caused by daily work obligations.

We must be able to find enough time during the week to do moderate physical exercises that help us focus our mind on the present and on the objective of these exercises, something that allows us to secrete endorphins, with which we will feel later better, more relaxed and liberated.

There are many sports that you can practice during the week, the important thing is to do an activity that allows you to motivate yourself, to have fun and to feel good about what you are capable of.

4. Avoid excessive consumption of stimulating substances

Regular consumption of beverages containing a lot of caffeine, tobacco or other drugs may also increase the risk of panic attacks. in some people whose minds are more prone to suffer from this type of disorder.

Therefore, in order to prevent the onset of panic attacks in young people and adults, it is recommended to eliminate from daily habits the use of any type of substance with exciting potential, as well as the consumption drugs of all kinds.

5. Strengthen the organization on a daily basis

Note and keep track of our pending tasks during the week it will help us to be much calmer knowing what are the obligations to which we must devote ourselves to each hour of the day. Good time management can be trained by following clear schedules of activities, noted in a notebook or diary that allows us to know at all times what time each block of work of the day begins or ends and how many minutes we can rest in the period between tasks.

Optimal organization both during working hours and during rest also allows us to avoid unpleasant or unforeseen surprises that may arise due to poor organization and the predisposition to forget pending tasks, which also prevents the appearance of anxious, stressful symptoms or finally panic attacks.

Are you looking for psychotherapeutic support?

If you wish to have psychotherapeutic help, contact us.

In Cepsim Psychological Center we have decades of experience in the mental health field and can help you in person at one of our centers or online.

Leave a Comment