Panic attacks are episodes of intense terror in the face of imagined threats that do not pose any real danger, in which the person feels that they are losing control of the situation, also experiencing a series of physical and emotional symptoms that produce a lack of control over what is happening. that is done. In many cases, these panic experiences are fueled by the expectation of suffering this type of crisis, so that a vicious circle of anticipatory anxiety appears about the possibility of “losing your nerve.” Therefore, it is important to do everything possible to prevent panic attacks, so that we do not enter into those dynamics of fear that call for fear.
Below we present the main tips or strategies that we can use in daily life to avoid the onset of a panic attack strategies that anyone can integrate into their private life on a daily basis.
These types of unpleasant episodes are usually punctual, and are characterized by a feeling of exacerbated panic, usually triggered by high levels of stress or anxiety in the person.
However, sometimes a person may have several panic attacks during the week or month; That is when we talk about panic disorder, a psychological disorder that must be treated by a psychology professional.
During a panic attack, the affected person You may think that something bad is going to happen to you, that you are going to have a heart attack or that you are going to die ; That is why it is important to put into practice certain strategies, guidelines, tricks or tips on a daily basis so that these do not occur or to minimize their appearance.
Although the most effective way to prevent panic attacks is to attend psychological therapy, these general tips can also help you.
1. Sleep well and get enough rest
Sleeping well is one of the healthiest habits that exist and one of the strategies that best serve to avoid the appearance of cases of stress or anxiety that can cause specific panic attacks.
Maintain correct sleeping habits (such as going to bed and getting up at the same time) and sleeping long enough to rest our body, It will allow us to start the day with sufficient energy and a constructive mentality in the face of the challenges of the day that we have ahead of us so as not to fall into dynamics of unfounded pessimism and unjustified feelings of vulnerability.
At the same time, we can put into practice some tricks before going to bed, such as not having bright lights in the room shortly before going to bed, not using mobile devices and not being exposed to music or lights that are too strong.
Correctly managing breaks at work and rest time is essential to restore our attention capacity and make it less easy for problems to overwhelm us, thus making the appearance of a panic attack less likely.
You must assume that the hours you dedicate to disconnecting from work, sleeping or simply doing hobbies are not wasted time; quite the opposite, They will help you recharge your batteries and maintain a correct emotional balance.
Relaxation techniques are strategies that have given very positive results in reducing or avoiding the occurrence of panic attacks, and these can be put into practice daily or before experiencing anxious symptoms.
Some of the most recommended are Mindfulness or full attention, deep breathing, progressive muscle relaxation or any other strategy that allows us to relax and distract our minds at critical moments.
In this regard, it is worth highlighting the strategy of Mindfulness or full attention, a technique from Eastern transcendental meditation that helps us focus our attention on relaxing images or ideas that allow us to distract ourselves or escape from any feeling of anguish, stress or discomfort. .
3. Exercise
Exercising regularly is another of the most psychologically healthy habits that exist (as long as we do not obsess over physical results) and It will allow us to disconnect from the stress or anxiety caused by daily work obligations.
We must be able to find enough time during the week to do moderate physical exercise that helps us focus our mind on the present and the objective of those exercises, something that allows us to secrete endorphins, with which we will later feel better, more relaxed and liberated.
There are many sports that we can practice during the week, the important thing is to do an activity that allows us to motivate ourselves, enjoy ourselves and feel good when we see what we are capable of.
4. Avoid excessive consumption of exciting substances
Regular consumption of highly caffeinated beverages, tobacco, or other drugs can also increase the risk of panic attacks in certain people whose minds are more prone to suffering from this type of disorder.
That is why, in order to prevent the appearance of panic attacks in both young people and adults, it is recommended to eliminate the use of any type of substance with exciting potential, as well as the consumption of drugs, from daily habits. all kinds
5. Strengthen daily organization
Write down and keep track of our pending tasks During the week it will help us to be much calmer knowing what obligations we must dedicate ourselves to each hour of the day. Correct time management can be trained by following clear activity schedules, written down in a notebook or diary that allows us to know at all times what time each work block of the day begins or ends and how many minutes we can rest in the period between tasks. .
An optimal organization both during work hours and during rest also allows us to avoid unpleasant surprises or unforeseen events that may arise due to poor organization and the predisposition to forget about pending tasks, which also prevents the appearance of symptoms. anxious, stressful or ultimately panic attacks.
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