Health & Fitness

5 Ways To Avoid A Panic Attack

Have you ever had a feeling of being in an open field and a tornado coming at you? Yes! That is what a panic attack feels like.

According to Kim Basinger, a panic attack can occur anytime or anywhere. It creates a feeling of you being in a field, and there is a storm that will hit you, and you can not escape from it.

Panic attacks are real, and one should take them seriously. If someone tells you that they have a complaint of anxiety or panic attacks, you should always take it seriously. Ask them to go to a therapist as they can help cope with the condition. Doctors prescribe treatments that can help relax your mind, but there is not any cure for it. Therefore to control your symptoms, you need to seek professional help from a therapist. To get an expert opinion, you can visit a Psychologist in Lahore.

What Are The Symptoms of a Panic Attack?

A panic attack is a sudden onset of intense fear. This fear triggers physiological reactions in your body. The common signs and symptoms of  a panic attack are:

  • Pounding or fast heart rate
  • Feeling of choking
  • Nausea
  • Sweat
  • Chills
  • Chest pain
  • Trembling
  • Numbness
  • Shortness of breath
  • Dizziness
  • Fear of death
  • Fear of losing control
  • Feelings of detachment

The anxiety of having a panic attack can lead you to have another attack. That becomes a vicious cycle.

Ways You Can Prevent Anxiety Attack

Here we will tell you 5 ways to prevent an anxiety attack, such as:


Anxiety and depression can be the cause of your panic attack. You should not miss your medications if you are already diagnosed with them. These include:

  • Benzodiazepines
  • Tricyclic antidepressants(TCAs)
  • Selective serotonin reuptake inhibitors (SSRIs)
  • Serotonin-norepinephrine reuptake inhibitors (SNRIs)

These anxiolytics and antidepressants play a role in controlling anxiety and depression. They reduce the frequency of having an attack in the future, so you should never miss them.

Cognitive Behavioral Therapy (CBT)

Negative thinking and fear are often the root causes of a panic attack. Getting rid of them or taking control of them can prevent you from it. Cognitive behavioral therapy or CBT works by:

  • Recognizing your negative thoughts
  • Replacing your negative thoughts with positive thoughts

In cognitive behavioral therapy, the therapist encourages you to write journals and maintain a panic diary. They also make you learn coping strategies such as:

  • Diaphragmatic breathing: This is deep inhalation and exhalation and makes you relaxed.
  • Progressive muscle relaxation: It involves making your muscles tense first and relaxed afterward.
  • Self-monitoring: This involves the recognition of things that trigger negative thoughts. CBT teaches you to avoid these triggers.
  • Behavioral activation: It involves engaging in activities to overcome negative thoughts.


Meditation is a great way to promote peacefulness and calmness within yourself. Doing it daily helps you to reduce the frequency of panic attacks.

Talking Therapy

Someone said it right that sometimes talking to your best friend is all the therapy you need. Talking your heart out, at times, is essential for your health as it helps in getting rid of depression.

Sometimes, talking with people with the same disorder as yours can help as well. That happens because of a feeling within oneself that you are not alone with this disorder.

Lifestyle Changes

Lifestyle changes that can help in the prevention of a panic attack are:

  • Drink plenty of water
  • Get enough sleep
  • Eat a healthy diet
  • Consume less caffeine, alcohol, and smoking

These changes promote a healthy lifestyle and reduce anxiety.

The Bottom Line

Rule your mind, or it will rule you. Things to do to help you avoid panic attacks may seem hard, but they are not impossible. If you try to incorporate them into your daily life, you can get some hold over your panic attacks.

It might also be possible that these attacks stop coming for you one day! Talk to people with anxiety and ask them to tell you the tips with which they cope. Talking to people having the same complaints helps kindle hope for you. Along with other tips, you should also consult a healthcare provider. To get an expert opinion, you can visit

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