5 tips and tricks to avoid panic attacks

Panic attacks are episodes of intense terror in the face of imagined threats that do not pose any real danger, in which the person feels that loses control of the situation, also experiencing a series of physical and emotional symptoms that produce a lack of control over what is does. In many cases, these panic experiences are fueled by the expectation of suffering this type of crisis, so that a vicious circle of anticipatory anxiety appears in the face of the possibility of "losing one's nerves". For this reason, it is important to do everything possible to prevent panic attacks, so that we do not get into those dynamics of fear that call for fear.

Below we present the main advice or strategies that we can use in daily life to avoid the appearance of a panic attack, strategies that anyone can integrate into their private life on a daily basis.

• Related article: "Types of Anxiety Disorders and their characteristics"

What is a panic attack?

Such unpleasant episodes are usually punctual, and are characterized by

a feeling of heightened 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; That is when we talk about panic disorder, a psychological disorder that must be treated by a psychology professional.

During a panic attack, the affected person you may think that something bad is going to happen to you, that you are going to have a heart attack or that you are going to die; That is why it is important to put into practice certain strategies, guidelines, tricks or advice during the day to day so that these do not occur or to minimize their appearance.

• You may be interested: "What is fear? Characteristics of this emotion"

What to do to prevent the appearance of panic attacks?

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

1. Sleep well and get enough rest

Sleeping well is one of the healthiest habits that exist and one of the strategies that best serve to avoid the appearance of cases of stress or anxiety that can cause panic attacks punctual.

Maintain correct sleep habits (such as going to bed and getting up at the same time) and sleep long enough to rest our body, It will allow us to start the day with enough energy and a constructive mentality in the face of the challenges of the day before us so as not to fall into dynamics of unfounded pessimism and unjustified feelings of vulnerability.

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

Correctly managing work breaks and rest time is essential to restore our capacity attention and it is less easy for problems to overwhelm us, thus making it less likely that an attack of panic.

You must assume that the hours you spend disconnecting from work, sleeping or simply doing hobbies are not wasted time; quite the opposite, They will help you recharge and maintain a correct emotional balance..

• Related article: "Tips to sleep well and beat insomnia"

2. Practice relaxation techniques

Relaxation techniques are strategies that have given very positive results when it comes to reducing or avoiding occurrence of panic attacks, and these can be put into practice daily or before experiencing symptoms anxious.

Some of the most recommended are Mindfulness or full attention, deep breathing, progressive muscle relaxation, or any other strategy that allows us to relax and distract our minds at critical moments.

In this regard, it is worth highlighting the strategy of Mindfulness or full attention, a technique from Eastern transcendental meditation that It helps us to focus our attention on relaxing images or ideas that allow us to distract ourselves or escape from any feeling of anguish, stress or discomfort.

• You may be interested: "6 easy relaxation techniques to combat stress"

3. Do exercise

Exercising regularly is another of the most psychologically healthy habits that exist (as long as we are 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 exercise that helps us focus our minds on the present and in the objective of these exercises, something that allows us to secrete endorphins, with which we will later feel better, more relaxed and released.

There are many sports that we can practice during the week, the important thing is to do an activity that allows us to motivate ourselves, enjoy ourselves and feel good when we see what we are capable of.

4. Avoid excessive consumption of exciting substances

Regular consumption of highly caffeinated beverages, tobacco, or other drugs can also increase the risk of panic attacks in certain people whose minds are more likely to suffer from this type of disorder.

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

• Related article: "Types of psychostimulants (or psychoanaleptics)"

5. Strengthen daily organization

Write down and have controlled our pending tasks During the week it will help us to be much calmer knowing what are the obligations to which we must dedicate ourselves every hour on a daily basis. Correct time management can be trained by following clear activity schedules, written down in a notebook or diary that allows us to know at all times what time each work block of the day begins or ends and how many minutes we can rest in the period between chores.

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

Are you looking for psychotherapeutic support?

If you want to have psychotherapeutic help, get in touch with us.

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