man smiling knowing how to prevent a panic attack

How to Prevent a Panic Attack

About 11% of the US population suffers from panic attacks every year, and this statistic includes doctors. Experts are still trying to figure out how to prevent a panic attack as they don’t fully understand why they occur.  

A panic attack is very distressing, sometimes frightening, and physically and mentally fatiguing. If you or your loved one is facing this situation, seek help from a rehab facility, including: 

However, there are ways to adjust your everyday habits to reduce your risk.   

Train Your Mindset

Are you often stressed? Try to understand why and when it happens. Keep a diary to note when anxiety sets in to identify patterns. Once you discover what triggers your panic attacks, you can seek better ways to handle the situation.   

Another useful technique is changing how you handle negative thoughts. Many people focus on the irrational thoughts, thus making a situation harder than it is. Don’t sympathize with the unfavorable circumstances or think you have to be in control always.  

Cognitive-behavioral Therapy (CBT) is an effective therapeutic technique that can help people to control their thoughts. Meditation is another practice that can subdue negative thoughts. Through such treatments, you’ll learn how to see the good in all situations and how to let go of things you can’t control.  

Adopt a Healthy Lifestyle  

If you’re wondering how to prevent a panic attack, exercising regularly is a proven method to reduce stress. Exercise also enhances mood and sleep.  For the most benefit, you should target for approximately two hours of moderately intense routines, such as walking, every week. Alternatively, you can do an hour of harder workouts, such as swimming or jogging. 

When it comes to nutrition, eat right. A balanced diet rich in fruits, vegetables, and lean proteins will improve your overall well-being. Stay away from salty and fatty foods, as this will make you prone to anxiety. Caffeine and smoking also aggravate anxiety.  

Alcohol and illegal drugs may seem to calm you down, but they can destabilize your emotional balance, interact with prescription medication, or interfere with your sleep.  

Get sufficient sleep every night. Lack of sleep will make you dizzy during the daytime.  

How to Prevent a Panic Attack Successfully? Know the Symptoms 

Panic attacks are often caused by significant life events – such as divorce, death of a loved one, or job loss – but sometimes they occur for no reason at all. However, nearly 90% of panic attack patients recover completely after treatment. But a better approach is learning the signs of a panic attack so that you can seek treatment promptly.  

It’s vital to identify the symptoms early so that you can seek professional assistance immediately.  The attack usually comes suddenly with several intense feelings, such as: 

  • Shortness of breath
  • Racing heartbeat
  • Choking sensation
  • Nausea or abdominal pain
  • Numbness or tingling sensation
  • Feeling dizzy, lightheaded, or faint

Panic attacks do not last for long; they usually occur for no more than 10 minutes. Since you now know how to prevent a panic attack, you’ll be able to live a fulfilling life. At Right Step, the first step is yours. Contact us today at 1.844.768.0169, and we’ll help with the rest. 

Scroll to Top