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10 Tips To Prevent Panic Attacks

Updated: Jan 19

Man having panic attack

You may have already heard that hypnotherapy is effective for reducing panic attacks and even stopping them altogether. But there are things you can do now outside of hypnotherapy to help yourself, so here are 10 Tips To Prevent Panic Attacks.

Panic attacks are a type of anxiety disorder that can be incredibly debilitating. They are characterised by a sudden and intense feeling of fear or anxiety, often accompanied by physical symptoms like chest pain, shortness of breath, and rapid heartbeat. Panic attacks can strike at any time and can be triggered by a variety of different things, from social situations to traumatic events. In this blog post, we will discuss some strategies for preventing panic attacks and managing the symptoms if they do occur.

1. Identify Triggers

Panic attacks can often be triggered by certain situations or events. If you can identify what triggers your panic attacks, you can take steps to avoid or minimize these situations. Common triggers include crowded or enclosed spaces, social situations, public speaking, and stressful events.

2. Practice relaxation techniques

Relaxation techniques like deep breathing, meditation, and yoga can help to calm your mind and reduce the physical symptoms of anxiety. By focusing on your breathing or practicing mindfulness, you can learn to control your thoughts and emotions, which can help to prevent panic attacks from occurring in the first place.

Women exercising

3. Get regular exercise

Regular exercise can help to reduce stress and anxiety, which can in turn help to prevent panic attacks. Exercise releases endorphins, which are feel-good chemicals that can improve your mood and reduce feelings of anxiety and depression. Aim to get at least 30 minutes of moderate-intensity exercise most days of the week.

4. Get enough sleep

Sleep is important for both physical and mental health, and a lack of sleep can increase feelings of anxiety and stress. Aim to get at least 7-8 hours of sleep per night, and try to establish a consistent sleep routine by going to bed and waking up at the same time every day.

5. Avoid caffeine and alcohol

Caffeine and alcohol can both trigger panic attacks in some people, so it's best to avoid them if you are prone to anxiety. Caffeine is a stimulant that can increase feelings of anxiety and make it harder to sleep, while alcohol is a depressant that can also disrupt sleep and increase feelings of anxiety and depression.

6. Eat a healthy diet

Eating a healthy diet that is rich in fruits, vegetables, whole grains, and lean protein can help to support your physical and mental health. Avoid processed foods and sugary snacks, which can cause blood sugar spikes and crashes that can trigger anxiety and panic attacks.

7. Challenge negative thoughts

Panic attacks are often triggered by negative thoughts and beliefs. By challenging these thoughts and replacing them with more positive and realistic ones, you can reduce feelings of anxiety and prevent panic attacks from occurring. For example, if you find yourself thinking "I can't handle this" when faced with a stressful situation, try replacing it with "I may feel anxious, but I can handle it."

8. Practice exposure therapy

Exposure therapy is a type of therapy that involves gradually exposing yourself to situations or objects that trigger anxiety in order to desensitize yourself to them. This can be a helpful way to prevent panic attacks by teaching your body and mind that these situations are not actually dangerous.

9. Manage Stress

Stress is a common trigger for panic attacks. Therefore, managing stress can help prevent panic attacks. There are various stress-management techniques you can try, such as meditation, yoga, deep breathing exercises, and progressive muscle relaxation. These techniques can help reduce stress and anxiety, making you less vulnerable to panic attacks.

James Gunning - Inner Peace Talk Therapy

10. Seek professional help

If you are struggling with panic attacks, it's important to seek professional help. A mental health professional can help you develop coping strategies and provide support and guidance as you work to manage your anxiety. They may also recommend medication or other treatments to help alleviate your symptoms. Hypnotherapy is a form of therapy that uses hypnosis to help individuals access their subconscious mind and make positive changes in their thoughts, feelings, and behaviours. It can be an effective treatment for panic attacks, as it can help individuals to identify and modify negative thought patterns and develop coping mechanisms. During hypnotherapy for panic attacks, the therapist may guide the individual into a state of deep relaxation and suggest positive affirmations or visualizations to help them feel more calm and in control. The therapist may also use techniques such as cognitive restructuring to help the individual challenge and reframe negative thoughts and beliefs that may be contributing to their panic attacks.

In summary, preventing panic attacks involves a combination of lifestyle changes, relaxation techniques, and mental health support. By taking steps to reduce stress, challenge negative thoughts, and seek professional help, you can learn to manage your anxiety and prevent panic attacks from taking over your life.

Remember, you are not alone and there is help available.

You can visit my website HERE for information and to book a FREE consultation to find out more.

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