A panic attack is a sudden surge of anxiety and unprovoked fear that can happen without warning or trigger. If they are left untreated, they can lead to Panic Disorder or Generalized Anxiety Disorder, so it’s best to seek help from a mental help therapist as soon as they start happening. While panic attacks cannot be prevented completely, there are things you can to do to keep them at bay and reduce their severity.
First, taking care of your health by getting plenty of exercise and adequate sleep is essential to reducing panic attacks. Aerobic exercise has a calming effect on the body and releases endorphins, and being well-rested will lead to a more balanced state of mind. Reducing your intake of alcohol and caffeine can help decrease panic attacks as well. If you feel a panic attack coming on, hold your breath for 10 seconds, and then practice deep diaphragm breathing. Count to 7 as you breathe in and 11 as you breathe out.
Anxiety disorders can be treated with psychotherapy and medication, if necessary. The sooner you seek treatment, the better. Contact a mental health therapist right away if you begin to have panic attacks to resume your normal life as soon as possible.