How to Prevent a Panic Attack

The question “how to prevent a panic attack” is not one that is easily answered. This is largely due to the haziness surrounding the exact cause of these attacks. This inability to discern the exact cause makes panic attacks very difficult to predict. This is especially true for the initial episode. Many people report that the first panic attack they experienced seemed to come “out of the blue,” and when asked to identify the cause they often draw a blank.

Once the first panic attack has been experienced the cause of future events becomes a little clearer. According to experts, the fear of having another panic attack becomes the primary stressor and can actually foster a condition which produces additional attacks. This habit of fear can be difficult to break, and as the condition gets worse, it can quickly get out of control. People become so afraid of having another episode that they begin to withdraw from fearful situations, continuing that pattern until they feel utterly isolated.

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There are many things people can do to ease the symptoms of this condition, but the real trick is to learn how to prevent a panic attack altogether. You need a strategy in which the body and mind naturally regain control over the stress that is causing the problem. To this end, there are many techniques that can be employed. Below are a few examples of steps people can take to reduce the chance of future panic attacks.

How to Prevent a Panic Attack

	Face your Fears. If a particular place or situation is particularly fearful, avoidance is the worst possible solution. This tactic can only perpetuate and intensify the fear. As difficult as it may seem, the best approach is to face it. Go slowly at first, easing yourself into the situation, and gradually you will begin to conquer it. Facing your fears is the most empowering step you can take to prevent future panic attacks, as it breaks the cycle of fear that can be so dangerous.
	Avoid Caffeine and Alcohol. Substances like caffeine, alcohol and illicit drugs can worsen panic attacks and should be avoided completely.
	Exercise. One hour of aerobic exercise a day can do wonders for your psyche and may help ward off panic attacks.
	Sleep. Try to get at least 7-8 hours a sleep a night. To fight, your body needs rest.
	Relaxation Techniques. Techniques like meditation and yoga are great for helping the body and mind cope effectively with stress.

There is no “catch all” answer for how to prevent a panic attack. If there were, these other methods would be unnecessary. Some doctors would have you believe that medication is the only solution, but unfortunately these drugs act only to address the symptoms of panic and not the cause. Moreover, the side effects they can produce may cause a whole new set of problems and additional stress. No, an effective strategy must be one in which the body and mind naturally regain the control the panic has so abruptly taken. Follow the steps above and eventually you will begin to notice a reduction in both the number and frequency of these attacks.

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