If you suffer from panic attacks it is important to understand there are tips to prevent panic attacks which can be used to help you gain back control of your life. Although panic attacks can certainly be frightening, when used with regular practice these tips and guidelines can prove to be quite effective in the quest to put an end to them.
Common symptoms of a panic attack are:
- Pounding or racing heart.
- Difficulty breathing.
- Weakness or dizziness.
- Tingly or numb hands.
- Chest pain
One of the best ways to prevent panic attacks from occurring is to look at areas in your life which may be creating stress that could lead to attacks. The next step is to take action to address that stress. In many cases this may involve looking at ways in which you can reduce stress by nurturing yourself. Excellent ideas include:
- Take part in regular massage to relieve tension
- Eliminate or reduce intake of alcohol and tobacco
- Avoid use of recreational drugs
- Use breathing techniques -breathe in as slowly, deeply and gently as you can, through your nose, breathe out slowly, deeply and gently through your mouth. Some people find it helpful to count steadily from 1 to 5 on each in-breath and each out-breath.
- Close your eyes and focus on your breathing.
- Eat nutritious meals, including breakfast
- Make sure you are getting enough sleep.
- Exercise on a regular basis to relieve tension and provide an outlet for stress
- Read a good book
The importance of avoiding alcohol and drugs as a way to cope with anxiety must also be stressed. These substances often only make problems worse and can create even further problems. Along those same lines, make an effort to cut back on beverages with caffeine such as coffee, tea and soda. Remember that caffeine actually increases anxiety, can result in insomnia and has even been known to instigate panic attacks.
Because one of the most common symptoms of panic attacks is having trouble catching your breath, feeling lightheaded and even as though you might pass out one of the tips to prevent panic attacks that you can use is breathing techniques. These techniques can help you to relax and gain control of a situation before it turns into an attack. It should be noted that these techniques should be practiced on a regular, if not daily, basis in order to be effective.
Journaling can also be a great way to keep yourself organized, reduce stress and put things into perspective. If you find that the daily chaos of life tends to lead to attacks this can be a good way to reduce and stop attacks before they begin. What you choose to keep in your journal, of course, is entirely up to you; however, many people find it helpful to enter information about stressful situations in their lives including how they responded so they can evaluate the responses later.
Other tips to prevent panic attacks you can use include considering ways in which you can participate in activities you enjoy more. This can help to reduce the stress of everyday life, thus reducing the chances of panic attacks. Good ideas for ways in which you can do this include:
- Take a bubble bath
- Make a point to socialize with positive people
- Go for a walk
- Listen to music
- Perform volunteer work
- Start a hobby
- Meditate or pray
The first step toward beginning a new future and taking back control of your life begins with taking the time to learn about tips to prevent panic attacks.