4 Tips To Prevent Panic Attacks

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Nobody likes being bullied by their own emotions, so tips to prevent panic attacks are always useful.

Heck, even if you don’t have any form of mental illness, least of all severe anxiety, having negative thoughts and emotions as a part of your lifestyle is still difficult.

These are exactly the kinds of thoughts that create anxiety.
You see, you don’t need to be mentally unstable in order to suffer from negative thoughts.
But these negative thoughts can make you unstable over time, to the point of experiencing severe anxiety or even panic attacks.

As such, I decided to write down 5 tips to prevent panic attacks.
Why 5? Because any more would be redundant.
I am not a fan of big lists, and neither are you – many of them just miss the point.

The simple truth is that having too many options and tips will make it a struggle to remember and apply all of them.

Anxiety is confusing

Panic is a type of anxiety.
It means that a panic disorder (recurring, unexpected panic attacks) is a form of anxiety (a constant sense of dread and worry)

This actually seems to contradict itself, though, doesn’t it?
I mean, panic attacks are recurring and unexpected, yet anxiety, in general, is defined as a constant sense of dread.
If there is a constant sense of dread then it means that the panic attacks should also be constant, yeah?

But the body simply can’t handle going through “constant” panic attacks – they drain too much out of it.
So it has to “settle” for recurring panic attacks instead.

Now, I already discussed some major causes for panic attacks before, yet I feel like I should break this down.

It is my firm belief that in order to treat anxiety and depression you need to find the causes and base your solutions around them.

In our case, the only causes that you can actively change are the situational ones. It’s true that panic attacks may also be unexpected, but you can’t really expect the unexpected now can you?

You can manipulate causes behind unexpected panic attacks to a degree, but short-term results may prove to be limited.

Looking worried

1) Cognitive Behavioral Therapy

Cognitive Behavioral Therapy, or CBT for, is a practice that includes implementing personal coping strategies into daily practices.
At first, it may seem basic, unimportant even, yet CBT takes a very “problem focused” and “solution driven” approach.
The idea is that you adopt certain patterns of behavior, habits, and through them change your thoughts and emotions.

The idea is simple, you can’t affect your subconscious directly (due to its nature), so your are going to affect it indirectly.

by adopting habits, you can change you can change the way that you think and feel over time.

Behavioral patterns also apply as habits.

The best part is that you can learn these methods through books and practice them on your own, yet getting guidance from a therapist will have you getting better results over time.

Personally, I would recommend the “Panic Away” program by Barry McDonagh, you should definitely check it out!
It’s fully refundable, and you could always purchase other helpful products with the same money.

CBT is not something you should pass up on just because it costs some cash.
You could always go to a therapist for the same type of treatment, yet it would cost even more.

2) Don’t be afraid

Often times, people who suffer from anxiety tend to be afraid of it.

They are scared that others will notice, they are scared of the sensation itself and the symptoms that go alongside it.

These fears are useless and they will only make your panic attacks worse.

Being too aware of the symptoms can actually lead to both hypersensitivity and hyperventilation, both of which are better to avoid.

When experiencing hypersensitivity people become much too aware of their own body.
Normal aches and pains, their breathing and so much more become much too obvious. Most people would simply come to ignore such symptoms, yet those who suffer from anxiety and panic attacks will attribute them to a panic attack that is waiting to happen.
This is actually a symptom of panic attacks, caused mostly through our irrational fear (of death or otherwise) and state of panic in general.

Hyperventilation is also caused by anxiety.
To put it simply, hyperventilation is caused by breathing either too quickly or too deeply.
In turn, it causes your heart rate to increase, leading to chest pains, lightheadedness, trouble focusing, tingling around your arms and legs and much more.
This serves to only increase your sense of dread, leading to your anxiety becoming much worse.

The body uses your anxiety to adjust itself to these.
Anxiety alters your breathing (much like fear) by forcing upon you a higher blood pressure to cope with the situation at hand.
Hypersensitivity is also a byproduct of the “fight, flight or freeze” mechanism, much like hyperventilation.

The solution to both these problems would be to stop being so scared of panic attacks.
Sure, you could keep an eye on your breathing, but that isn’t quite good enough.

Whenever faced with anxiety, your body taps into a biological emergency system, this makes you believe that panic attacks are dangerous to you, but they are not.

After coming to this understand I would suggest dealing with the problem through mild exposure, just to show yourself that your panic attacks aren’t going to hurt you.

3) Live a healthy lifestyle

It’s all about having a healthy mind inside a healthy body, really.

There is plenty of research to show that exercise reduces stress over time. With stress being a major cause for both panic and anxiety alike.

Even taking a simple jog can have a huge effect on your mental condition.

A balanced diet can take you far too.
For example, tryptophan can reduce levels of cortisol (stress hormone), so eating foods that contain a lot of it (such as turkey or bananas) can lead to improvement in your condition.

Another thing that should be noted is to avoid harmful addictions such as tobacco and alcohol.
While many people claim that these drugs help them relax, the truth it that any and all effects are purely short-term at best.

In fact, these drugs are actually harmful to you in the long run, since they put a strain on your body over time, something which people with hypersensitivity (people who suffer from a panic disorder) will notice rather quickly when a panic attack will strike.

Calmed down after a panic attack

4) Adapt to triggers

This idea is a bit basic in nature yet very important nonetheless.

The idea is that anxiety builds up over time, to the point where it’s a part of your mindset.
Your brain gets heavily strained by it, to the point where a single major enough event will crack it open and give you a panic attack.

Here’s an example.
Say you are at work, you had a very stressful day yet your boss came and started screaming at you.

This event may very well end up being the trigger for a panic attack.

The idea here is that panic attacks are purely subjective in nature.
Sure, stress at work is highly difficult to avoid, yet getting shouted at by your boss really isn’t.

Whenever faced with anxiety and stress your mind tends to panic and go out of control.
You create your own image of anxiety, and it shows through your panic attacks.

The simple solution is simply not caring.
It really boils down like this: If you can do something then do it, and if you can’t, don’t.

Do your best at work without taking results to heart.
Something wasn’t good enough? If so, could you have done something about it?
If the answer is yes, then it’s your fault, and that’s fine – it’s really better off like this.
If you couldn’t have done anything, then simply say so to your boss – office politics may vary, but it’s your best bet either way.

The most major cause that allows you to be “triggered” into these panic attacks is the fact that you care far too much.
Don’t take everything so seriously and always think “so what?” before anything you do.

If you can afford to not care then simply don’t.

Panic attacks won’t go by themselves

The truth is this – panic attacks aren’t going anywhere unless you do something to stop them.

These methods are good for both preventing panic attacks and stopping them completely over time.

That being said, I would still recommend the “Panic Away” system for optimal results to go alongside these tips.

Anyway, here’s a quick question for you – have you tried any of these methods?

I truly am curious to know if I told you something new today, so make sure to write your answer down in the comment section below.
I always read every single one of them!

If you would like to ask me a personal question then make sure to send me an email, I reply to every single one of those too!

Email: VladOsipkov@projectconquest.org

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4 Replies to “4 Tips To Prevent Panic Attacks”

  1. Thank you Project Conquest for this great article!

    My best friend and I both suffer from panic attacks and it totally sucks.

    She went on prescription medicine, but I am trying to find other more natural solutions while I dig down to the root of the problem with CBT. I am been cycling between Rhodiola and Ashwagandha for the last year and they are helping! I am also using The Plan, by Lyn-genet, to create healthier eating habits to reduce inflammation and balance my hormones.

    When I read your tip about jogging I felt my mind light up! I have never jogged a day in my life. I always found a way out of it. I enjoy Pilates, Yoga, and walking daily. But, I have never really kicked it up into a jog.

    I think I will start that today. Thank you for the inspiration on my journey to complete wellness!

    1. Hello there, thank you for taking your time and writing this comment!

      Truth be told, you seem to be rather informed either way, which is great! Spreading your own knowledge to others is great, so be sure to help out if at all possible.

      It doesn’t really have to be a jog either, any endurance-based exercise would do.

      You could go swiming or cycling if you would like to, they would work just as well.

      Cheers, Vlad!

  2. About 4 years ago I suffered with a terrible panic attack. It is strange because I never suffered from them before.

    I was home and I was worried about some bills and my general financial position and all of a sudden it came on.

    My heart started racing and I felt all the left side of my face go numb. I though it was my time. I was terrified.

    I managed to claw myself to the emergency room and after a couple of hours of tests the doctor confirmed to me that indeed I had suffered a panic attack!

    I am grateful for this information here as I know what to expect now and I know there is information out there that covers these instances.

    You are right too, these matters do not clear up on their own. You need to take action.

    I did what I had to do to try and fix my issues and thankfully i have never suffered with them again!

    Thanks, just wanted to share my story!

    Chris

    1. Hello Chris, thank you for your time.

      Your story is very similar to my own, and I am very glad to hear that you shrug off any potential panic attacks through preventing methods.

      Cheers, Vlad!

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