How To Prevent Panic Attacks
How To Prevent Panic Attacks In 5 Easy Steps
Probably the most important tip to prevent panic attacks is to realise that you have been through panic attacks before and survived. This means that should be able to take confidence and reassurance from the fact that no real harm is going to occur. This knowledge alone should help reduce your level of anxiety and therefore reduce the frequency and severity of the panic attacks.
The following tips are great ways to prevent panic attacks and should be undertaken as often as possible:
How To Prevent Panic Attacks:
Meditation. Regular meditation allows you to quieten your thoughts and see them for what they are, simply thoughts.
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It enables you to keep your thoughts in much better perspective and even increases your ability to select which thoughts you choose to focus on and which thoughts you can let go and move on from. Increasing your mental ability in this way is extremely beneficial for preventing panic attacks and makes you a great deal stronger mentally.
There are plenty of places where you can learn meditation. It is possible to learn meditation from books, DVD’s, courses and so on. Do not make the mistake of giving up on meditation after just a couple of mistakes, it takes a little effort to pick up but once you have it is highly beneficial!
Following on nicely from meditation is guided imagery or visualisation. Basically, after you have begun meditating and have cleared your thoughts what you need to do is to create in your mind’s eye a scene featuring yourself in a relaxed and happy environment. It could be based on a scene from the past memory or of a future plan. It could be something like picturing yourself sunbathing on an exotic beach perfectly relaxed with friends and family. You really need to let yourself get into that mindset. Imagine the feeling of warmth on the skin, sand between your toes and calm inner feelings. You are trying to recreate all of this whilst you sit quietly meditating.
The above may at first be difficult to put into practise but once more with a little effort this technique can really come to life and you will soon be able to put yourself right onto that beach within just a few moments. Once you are able to do this competently the next time you recognise a the initial symptoms of a panic attack beginning to kick in you can simply employ your visual imagery to make you completely relaxed ant ease therefore nullifying the potential attack before it even starts.
Watching your diet is another key step in preventing panic attacks. Most importantly is the cutting down of alcohol and caffeine in your diet. Both of these substances are stimulants and can have a direct speeding up effect on the body’s nervous system and thus trigger a panic attack or make it easier for a secondary factor to trigger one.
The other key ingredient to cut down on is sugar. High sugar levels give rise to bursts of energy and have been proven to cause hyperactivity. Therefore an even intake throughout the day and avoiding the temptation to supplement drinks with sugar is must. Indeed a cup of coffee loaded with sugar would be one of the worst things to drink. Try and refreshing cup of relaxing chamomile tea instead.
The foods that you should eat are those that contain thiamin, niacin, and B12, this means consuming seafood including tuna, salmon, whole-grain cereals cost, and breads; and swordfish; legumes like beans and peanuts, veggies including broccoli and asparagus; watermelon, and oranges. These vitamins are known to have a calming effect on the nervous system and will therefore reduce your risk of triggering a panic attack.
Whilst the above steps may seem like a lot of effort to follow, compared to the vast difference they can make to the quality of your life through the reduction in the frequency of panic attacks and the severity of them we firmly believe it is worthwhile to give them a try! And those above tips illustrate precisely how to prevent panic attacks.