How To Avoid Panic Attacks

Panic attacks cause the sufferer an uncontrollable feeling of anxiety. The person feels that they can die any moment it should be and feels hopeless. This feeling causes a terrible fear, and the fear increases the anxiety even more, which makes the panic attack last longer. How to avoid panic attacks can be a difficult question.

This is a psychological disorder. Its causes can often be found in people who suffer from prolonged stress.

To control panic attacks, the person needs to start analyzing what extremes they have in their life. There they will definitely find the cause.

Psychological support is important to help with self-awareness and self-control, which is essential for you to avoid panic attacks.

Sometimes moderating your pace of life and avoiding situations that cause anxiety can help this problem become less common and eventually disappear.

Symptoms

Panic attacks often occur without warning, especially the first time it happens. They generally last 10 to 20 minutes, although some symptoms may last longer.

What are the symptoms of someone having a panic attack?

• Chest pain, dizziness or feeling of weakness
• Fear of losing control of the situation or fear of imminent death
• Difficulty breathing
• Abdominal pain or nausea
• Increased heart rate or palpitations
• Chills or tremors

If individuals often suffer from panic attacks, it is possible that they know they are getting one before it occurs. This is the moment to put some strategies into practice that can help control the situation.

Strategies for how to avoid panic attacks

• Meditate. Analyze your lifestyle and things you could do to improve it. Pay attention to your diet, how much rest you get, your leisure activities and how much exercise you get. Adopt healthy habits. That’s the very first thing to do.
  Remember that panic attacks are normal. A person suffering from panic attacks should not consider himself ill. They can happen to anyone. The causes are internal and therefore have nothing to do with our environment or what other people do to influence us.
• Don’t think about it too much. Avoiding thoughts of anxiety is very important. It can be harmful to think about it or can even cause a panic attack as fear is the root cause.

• Positive statements. Prepare some positive statements to repeat to yourself in the moments when you think a panic attack is imminent. The main theme should be “I’m not going to die, it’s just fear.” Phrases like this can soothe your anxiety.

• Breathing. Focusing your attention on your breathing is an excellent strategy to get rid of negative thoughts and fears. Make yourself aware of your breathing: inhale, hold your breath for three seconds, and then slowly exhale. Full attention to your breathing will relax your muscles and joints.
• Focus on your eyes and ears. See or observe something specific: a button on your clothes, a car license plate. Focus on specific sounds: car horns, birds chirping, people talking. Focusing your thoughts on external stimuli will reduce your inner fears.

• Do not get angry or sad. You need to avoid blaming yourself for your anxiety. It does not help to think or say “I’m so weak!”, “This is awful” or expressions like that. Nothing like this will solve your problem. In fact, it will make it worse and increase the problem. It is better to respond with humor.
• Accept help. There are moments when professional help is needed. A psychologist can help you overcome your problems.

How to avoid panic attacks

Professional treatment for people suffering from anxiety tries to help people live a normal life. It is possible that they may have to resort to a combination of medication and psychotherapy.

Generally, the drugs used are the ones used to treat depression or sedatives that calm the nerves.

You avoid panic attacks, for example, by using support groups that have proven to be very effective. Sharing your experiences with other people who have been in the same situation helps combat the feeling of isolation.

People suffering from panic attacks are particularly prone to resort to alcohol or taking other drugs. It is important that family and friends keep an eye out to ensure this does not happen.