Most people who want to know how to prevent panic attacks end up sitting in a doctor's office full of anxiety and curiosity, only to be told there isn't much that can be done. They are often sent back out the door with a prescription for anti-anxiety medication. While medications can in fact reduce the risk of future attacks for many people, they are by no means a permanent or long term solution to a panic disorder.
The following tips will help you learn how to prevent panic attacks with all natural methods. Some simple changes to your daily lifestyle and an increased awareness of how anxiety and panic impacts your body could completely eliminate future attacks.
Know the Signs
If you can spot the initial symptoms of an oncoming wave of attack you could effectively control the response of your body in order to prevent a full on attack. This is because many people react with more panic and anxiety to these initial symptoms, which intensifies the sense of panic and allows the attack to completely take over their thoughts and behaviors.
If you can learn to recognize the initial symptoms of an oncoming attack you can learn how to prevent panic attacks by calming your mind and body so the attack does not escalate.
Find ways to relax your mind and body on a daily basis. Some options include:
- Deep Breathing Techniques
While doing some of these practices on the spot when you recognize the initial symptoms of a panic/anxiety attack is a great way to help ease away from the attack, you should try to pick a couple of these relaxation methods and make them a part of your daily life.
The more practice you have relaxing your muscles and your mind, the more success you will have relaxing under the tension of an oncoming panic attack. This is one of the most powerful tools you have to learn how to prevent panic attacks in the long term.
Understand Your Triggers
Some attacks come on out of the blue with apparently no cause at all, but many people are able to identify potential triggers by paying attention to situations and locations that make them feel anxious in some way. If you have had at least a few panic attacks in the past, think back to where you were, who you were with, and what the circumstances were when they occurred.
Do you see any similarities? Are there any constants in every situation?
Remember that such attacks are classified as panic in a situation where there is no reason to panic and fear where there should be no fear. This is why many people are never able to identify clear triggers, but in some cases triggers can be identified and avoided in order to prevent panic attacks in the future.
What Not to Do
The worst thing you can do now is start avoiding social situations out of fear that an attack will occur and bring embarrassment. The fear of panic attacks can in fact bring on future attacks when you have to go into certain situations.