How to Prevent a Panic Attack
Panic attacks are usually brought on by a stressful situation, but they may also occur without triggers or warning. If you suffer from panic attacks, try to reduce the stress in your life and find out what is causing them. Get help coping from professionals, friends and family members.
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Instructions
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Relax by doing at least 10 to 20 minutes of deep breathing and relaxation exercises a day. Follow a video, or just work on your own by finding a quiet place and time of the day that you can sit to unwind, relax and think about nothing.
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Join an anxiety and panic disorders group for support from others who deal with the same problems. The Anxiety Disorders Association of America has a website with many resources available.
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Exercise regularly each week. Even walking, or any aerobic activity, that raises your heart rate for at least 20 minutes can help reduce the stress related physical ailments and anxiety problems.
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Seek a professionals help. Find a therapist you feel comfortable with and talk to them about your problems. Ask for help in developing a strategic plan to reduce stress when you feel triggers starting to form a panic attack.
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Tell your doctor all medications you are currently taking, both prescribed and over-the-counter. Some medications taken at the same time can cause anxiety and added stress which result in more frequent panic attacks.
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Take any medications prescribed to you by the doctor. A therapist may prescribe an antidepressant or other drug to control anxiety or help reduce triggers to your panic attacks.
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Tips & Warnings
Reduce stress in your life. Panic attacks often times begin occurring during stressful times in a persons life.
Let your doctor know of any phobias you have. These also cause panic attacks. If treated, your panic attacks may go away.
Get your friends and family involved by telling them ways they can help you feel less stressed.
Don't smoke or drink too much caffeine. Both of these increase your heart rate and may be adding to your chances of having a panic attack.
