Tips to Prevent Panic Attacks
The most important of the tips to prevent panic attack you are likely
to get is that you should learn to recognize the symptoms of panic attack. By being familiar with the earliest
symptoms of an attack, you will be on alert that other symptoms could show up at any time.
Just remind yourself that you've been through it all before and survived, and
then try some of these other tips to prevent panic attack so that even the earliest symptoms occur less and less
The first of our critical tips to prevent panic attack is to teach yourself to
reduce the amount of anxiety you feel from minute to minute. There are a wide range of techniques which you can
master to keep your anxiety levels under control. One of them is meditation.
Regular meditation will not only help you prevent panic attacks, it will reward
you with a greater awareness, the ability to relax deeply, and a greater self-knowledge. You'll find yourself
becoming more patience, especially with yourself, and more tolerant of what you see as your shortcomings. You would
be amazed to realize just how much of your anxiety is triggered by your own negative self-talk! If there is no
meditation class available in your area, you can still learn the art of meditating from a number of excellent books
Our second of the tips to prevent panic attack goes hand-in-hand with
meditation. Called "guided imagery," this technique will teach you to replace the present belief system which may
be contributing to your panic attacks. You may not realize that your system of beliefs is quite similar in the way
it operates to your PC. Load your hard drive with whatever programs you like, and your hard drive will accept them
even if they are absolutely crawling with viruses or worms which will eventually destroy it.
Your belief system is the same way. It will simply accept as true whatever
negative thoughts you want to load into it, and the more of them there are, the more likely it is that your body
will soon express those negative thoughts negative thoughts as anxiety, depression, and even panic
With guided imagery, you will find a quiet and safe place in which to relax.
Then you will visualize a place, object, or scene with comforts and pleases you. You'll use every bit of
imagination you have to fill in all the details of your image. Experience as fully as you can the way it looks,
sounds, smells, feels, and even tastes. You hear the voice of a friend, smell your favorite flower, or feel a cool
breeze simultaneously with the warm sun on your face? The more deeply you enter into your image, the more relax
your body will become and easily your anxieties will be dislodged.
Set aside, if at all possible, two or three times each day when you can practice
your guided imagery. If all else fails, wake up early in the morning and get into bed early at night to get the
extra time you need. Within a matter of weeks, you'll be able to call on your comforting imagery at the first sign
of a panic attack!
The third of the most effective tips to prevent panic attack is to pay attention
to your diet. Because panic attacks directly affect your central nervous system, increasing your daily intake of B
vitamins will have a firm and this calming effect. Of all the B vitamins, the most important ones are presenting
panic attacks are thiamin, niacin, and B12. You can find healthy quantities of all of them in whole-grain cereals
cost, and breads; seafood including tuna, salmon, and swordfish; legumes like beans and peanuts, veggies including
broccoli and asparagus; watermelon, and oranges.
Cutting Back on Alcohol
Along with increasing the B vitamins in your diet, you should practice the
fourth of our tips to prevent panic attack by greatly reducing, if not completely eliminating, your alcohol intake.
Alcohol can stimulate your already tightly wired nervous system. While being alert is not necessarily a bad thing,
becoming hypervigilant is the last thing you need as a person already worried about experiencing panic attacks!
Just be careful, if you need to cut back on your alcohol, that you do it slowly because going cold turkey can
sometimes be enough to trigger an attack by itself!
Cutting Back on Caffeine and Sugar
The last of our tips to prevent panic attack is not going to come as good news
if you are trying to reduce your alcohol intake by substituting coffee, especially if that coffee is loaded with
sugar. The caffeine in coffee and the empty calories in sugar, especially when they are working in tandem, will
send your nurse into overdrive. Sugar has been proven to cause hyperactivity, which can lead to emotional
disturbances which eventually morph into panic attacks.
Caffeine, as we all know, is a highly effective and affordable stimulant, and
most of us rely on it to keep us going throughout the day. As a stimulant, however, it will wreak havoc on your
nervous system and as a panic attack sufferer is the last thing you need to be consuming. Switch to decaf coffee if
you can't kick the habit, but do whatever it takes to other things like colas, chocolate, and some kinds of
As a panic attack sufferer, weigh your enjoyment of all your attack-promoting
behaviors against your fear of the attacks themselves. We think your fears are probably going to outweigh your
enjoyment of a B-vitamin deprived diet, your consumption of alcohol, caffeine, and sugar, and most of all, your
negative self-talk. These five tips to prevent panic attacks will help you outsmart all of those things!
Ready To Stop Panic Attacks
"Read how Claire went from hopeless to
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...my panic attacks had reached a point where I could no longer get on buses or the tube and was
actually too scared to leave the house to walk the 10 minutes from my halls to my lecture.
The Linden Method
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that no-one completely understands the trauma of a panic attack unless they have experienced it
themselves, and to realise other people were experiencing the same things as me helped a great deal
in itself, I knew I wasn't completely mad!
Now 2 years later, I cannot remember the last time I had a full blown panic attack, something that
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...thank you so much for giving me my life back! I hope many others find your method and escape the
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