How To Avoid Panic Attacks

To avoid recurrent panic attacks you need to be able to recognise the signs and symptoms – and then you can avoid the panic attack with this five step plan.

First, Control Your Breathing

Breathing from your belly, breathe in for a count of five seconds. Hold your breathe for 15 seconds and then breathe out for 10 seconds. Bring your belly in again and hold it there. Repeat this activity 5 or 6 times until you feel your breathing is not so shallow.

If you are hyperventilating, then cover your mouth with your hand in order to increase the carbon dioxide in your blood, which reduces panicky feelings from having too much oxygen.

Second, Keep Your Head on Top Of It

The second step to avoid a panic attack is to remember that the feelings of panic are a physical response to your hearts adrenalin. So put on your rationalistic hat and tell yourself that your feelings are not going to cause you pain or harm – they are only a response to what your body is telling you.

So put your head in charge of the situation and remind yourself that the symptoms of a panic attack  aren’t going to take over your life forever.

Third, Refocus Your Sight

The moment a panic attack occurs you need to refocus your eyesight and learn to divert your attention onto a visible object. For instance, take a look at a nearby object, perhaps a tree or something close to you. Look intently at the object and start to describe it in detail to yourself.

In this way you will divert your minds thoughts onto something other than the immediate situation and avoid the fear of a panic attack – which could be worse than the thing you were panicking about in the first place.

Fourth, Identify Stimulants You’ve Taken

Unknowingly you might have taken tea or coffee and this has increased your heart rate. Nutritionists have shown that caffeine raises your heart rate and in turn this can make you anxious or jittery.

By reducing or removing caffeine related drinks and substances from your diet you can avoid a panic attack.

Fifth, Get Out Of There

When times are tense, you need to take a break from the situation and physically relocate yourself to a different location. Reducing your physical stress by taking a quick walk can help avoid panic attacks and help your body relax by reducing excess adrenalin.