How to Prevent Panic Attacks

What would you think about learning some very excellent tips regarding the management of panic attacks? The fact that you're reading this article indicates that you or someone you love suffers from panic attacks. Use the information and advice offered here, and see if you can possibly prevent the attacks or lessen their severity and frequency.

Method 1
Method 1 of 2:

During the Panic Attack

  1. [1]
    • What is there to be afraid of in my environment?
    • Will someone cause me harm?
    • Is there potential danger around here?
    • Is this a relatively safe place?
  2. The more you convince yourself and believe it, the more effective it will be! [2]
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  3. Attempting to control your breathing will help lessen the degree of intensity you experience during your panic attack. Take slow, deep breaths, as they are the most effective way to avoid loss of control. [3]
    • Coping with a panic attack is possible if you are able to get a grip on how rapidly you are breathing.
  4. Shoulder rolls also help relieve tension in your arms and upper back. This will help tend to the root cause of the panic attack, preventing future ones as well. [4]
  5. Don't let the attack force you to do things you normally wouldn't do. Close your eyes, breathe slowly and deeply, and tell yourself, "I will not let this control me." Repeat this to yourself firmly until you feel the attack subside. Not only will this help strengthen you physically and inwardly, but it will also bring assurance to you when you know you have things under control. [5]
    • Even if you feel that you have no control, telling yourself that you do and believing it will help a lot. Do not let the panic attack take over you.
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Method 2
Method 2 of 2:

Preventing Panic Attacks

  1. Because physical issues are often at the root of anxiety, ministering to those issues will aid both your health and your panic attacks. It is important that everyone get routine checkups every year! [6]
  2. Controlling other medical conditions may be what you need in order to reduce the number of panic attacks you have. Often panic attacks can be attributed to underlying psychiatric disorders, such as generalized anxiety disorder or panic disorder. [7]
    • If you are having panic attacks that are causing discomfort, or interfering with your life, you should obtain professional help.
    • A therapist can help you figure out the cause of your panic attacks so you can take steps to prevent them from happening. [8]
  3. By learning to use relaxation strategies, you can stop a panic attack before it gets out of control. Practicing yoga, meditation, or other relaxation techniques can make it much simpler for you to deal with an attack and either prevent it or lessen its effects. [9]
  4. To improve your schedule's accuracy, you can time your littlest tasks to see how much time they require. This helps you see what your day includes so that you can be prepared ahead of time.
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      Helping Others With Panic Attacks

      1. If your loved one has frequent panic attacks, you should investigate further by talking to them. Some people have these attacks due to an inability to process events that are happening in their lives. It is vital that your loved one is able to confide in you in an open and caring environment. [10]
        • A medical doctor or psychiatrist may be able to help you find the right treatment plan to diminish the symptoms of your loved one's panic disorder. Many people do have anxiety but the causes can be varied, and therefore the strategies will be different for each.
      2. Panic disorder is a very common, very real, health issue. By listening, you will be able to help them get through the attack. Compassion and understanding can go a long way in averting a full blown panic attack.
      3. Following the steps as listed in the previous two sections and applying them to your loved one's life will also help.
      4. While panic attacks can be frightening, the knowledge you've gained can help you to start conquering that fear today. You need to be able to keep these attacks under control if your are to return to health and happiness.

      Tips

      • Keep any knives or harmful objects out of easy access to be sure you don't harm yourself during your panic attack; you never know what may happen.
        Thanks
        Helpful 1 Not Helpful 0
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      References

      1. ↑ https://www.healthyplace.com/blogs/anxiety-schmanxiety/2015/05/six-ways-to-reason-anxiety-and-anxious-thoughts-away
      2. ↑ https://www.psychologytoday.com/us/blog/anxiety-files/200905/turning-panic-disorder-its-head
      3. ↑ https://www.psychologytoday.com/us/blog/in-practice/201607/breathing-techniques-anxiety
      4. ↑ https://www.div12.org/treatment/applied-relaxation-for-panic-disorder/
      5. ↑ https://www.medicalnewstoday.com/articles/290177.php
      6. ↑ https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms/index.shtml
      7. ↑ https://www.apa.org/helpcenter/anxiety.aspx
      8. ↑ John A. Lundin, PsyD. Clinical Psychologist. Expert Interview. 1 August 2019.
      9. ↑ https://www.healthyplace.com/blogs/anxiety-panic/2010/02/anxiety-tool-the-benefits-of-relaxation
      1. ↑ https://www.verywellmind.com/helping-a-spouse-or-partner-with-panic-disorder-2583951

      About this article

      Article Summary X

      To prevent a panic attack, try breathing slowly and deeply, which helps your body relax. In a situation where you feel a panic attack developing, ask yourself questions, like, “Is there anything to be afraid of here?” or “Will anyone do me harm?” since rationally considering your situation can sometimes control your fear. You can also try rolling your shoulders and stretching your neck and jaw muscles, which will help release tension. If you’re worried about losing control of your actions during an attack, close your eyes as you feel the attack coming on, and repeat a phrase to focus your mind such as, “I will not let this control me.” For tips on how to get professional help for panic attacks, keep reading!

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