Preventing panic attacks

The best approach to preventing panic attacks is to tackle the problem from several different angles. By finding a way to settle both the body and the mind at the same time, you will stop the feedback loop that keeps the cycle of fear in place – remember, an unsettled mind leads to an unsettled nervous system, which leads to a more unsettled mind and on and on. Fortunately there are lots of things you can do, starting right now, to get your physiology and your thought processes back to normal, and make anxiety and panic a thing of the past:

First of all, it’s important to understand how to stop panic attacks.

The key is to stop doing what you have been doing (tensing up and trying to fight against an approaching panic attack) and do the exact opposite! Start practising Anxiety Unravelled’s five step process, and your body will be given an enormous boost towards achieving complete recovery. Read more here ...

But don’t worry if you can’t get the hang of the process just yet, just take on board what you can from the many other helpful approaches shown below  - they will all help to begin the settling process. 

Understand the causes

Next, preventing panic attacks is much easier if you really understand their causes. You will feel less at the mercy of your nervous system once the whole thing becomes less mysterious. Sufferers can often feel a bit like the finger of God has randomly pointed at them with the command “suffer!” Understand the causes and you will start to feel more in control. Some people never have another panic attack once they understand what is going on. Read more here ...

Make sure your diet isn’t aggravating your nervous system

Once you start to be susceptible to panic attacks, your system becomes more sensitive to a whole range of things that previously didn’t affect you.  Diet can have a significant effect on your feelings of wellbeing even when you are well – think for instance how you have felt in the past after a wonderful meal with friends or family?  Eating the right food on a day to day basis, can make a big difference to your nervous system over time. Remember to look at how and when you eat too.  The good news is that an anxiety reducing diet consists of satisfying, nurturing foods, so it’s not difficult to follow. Just while you’re focussed on preventing panic attacks and anxiety, it’s best to put your plans to become (or remain) model-skinny on hold. Read more here ...

Is your lifestyle adding to the problem?

Make sure you aren’t inadvertently making things worse with your lifestyle.  We can take for granted things that we’ve always done without realising they are contributing to the problem. It’s amazing how much more settled the body feels when you can get some routine into your life and avoid those things that jangle the nervous system. And the more settled your body is, the more settled your mind will be and preventing panic attacks will get easier and easier. Be sure to also check out the other useful techniques and ideas for dealing with common issues amongst sufferers. Read more here ...

Support your nervous system with natural remedies and supplements

Any time we are unwell the body’s nutritional requirements are inceased. So make sure you have that angle covered by taking the recommended supplements. And, take advantage of the many wonderful herbs that are available that can start the rebalancing process, along with the flower essences that will help you cope with your symptoms and underlying issues. Read more here...

Teach the brain to turn off its 'red alert'

Two really effective ways to begin preventing panic attacks are 1) to understand the way your mind works to keep anxiety and panic in place by learning to meditate, and 2) giving your brain a really strong message that it doesn’t need to keep sending out all those anxiety chemicals any more by practising yoga nidra deep relaxation. Read more here ...

And more ...

These are perhaps some of the more important approaches to preventing panic attacks, but take a good look around Anxiety Unravelled for other helpful advice. See also sesame oil massage, dealing with unwanted thoughts, how yoga can help

Watch out for these warning signs of stress overload 

Understanding the warning signs of stress is enormously helpful.  Often these warning signs are quite subtle or what you might consider to be just part of the normal ups and downs of life. This is one of the reasons that anxiety symptoms can sometimes seem to hit us out of the blue. But there is always a period of time before the symptoms hit when we have the opportunity to undo some of the stress build up and prevent anxiety issues becoming a problem. We just have to know what the warning signs of stress build up are!

So, here are some of the classic symptoms:

  • increasing irritability
  • feeling tired a lot of the time
  • increasingly emotional/teary
  • cold sores (if you're prone to them)
  • sleep issues - e.g. trouble getting to sleep, waking in the middle of the night and not being able to get back to sleep, oversleeping etc.
  • getting unwell more often
  • overactive mind
  • circling, irresolvable thoughts
  • body tension, headaches
  • not feeling "quite here"
  • anxious dreams, waking feeling anxious

You may also become more:

  • prone to feeling cold
  • sensitive to noise
  • irregular in your habits
  • unable to relax (jiggling knees and foot tapping are good indicators)

And of course, you may have your own idiosyncratic symptoms which you can learn to take notice of - an increased desire for chocolate or other sweets for instance.

Take note of the symptoms and take action!

When you notice any of these indicators of a build up of stress, that's the best time to start consciously taking steps to unwind. Even if you have massive deadlines, are working long hours or are in the midst of a family crisis, there will usually still be time that you can find to do something helpful for yourself - after all, you still need to eat, bathe and sleep!

  • So eat the foods that are settling,
  • give yourself a brisk sesame oil massage before you shower,
  • listen to a yoga nidra recording before you go to sleep or first thing in the morning (or, if  you do this when you come home from work it will give you a burst of energy for the evening ahead).
  • Treat yourself to a long, luxurious bath - light some candles, add some soothing bath products and let the heat unwind muscle tensions and help your mind to relax.
  • Start taking some supplements that will help you deal with stress.
  • Regularly take time throughout the day to just stop, breathe out, let go of body tension and let your whole body become like a rag doll - do this often.
  • Check out the rest of this site - there heaps of tips and suggestions on how you can help your body and mind let go of tension and get back in balance.

Preventing panic attacks to home page