The Ultimate Stress Relief Guide To Panic Attack Prevention

Stress relief for panic attack prevention

Are you finding it hard to achieve stress relief especially when you’re panicking a lot and constantly believe that something bad will happen in one way or another?

While it is human nature to feel a sudden surge of overwhelming fear or anxiety about something you care about, like family or work…

Having constant panic attacks is not healthy. And will lead to developing severe mental and emotional stress.

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What exactly is a panic attack?

According to the Anxiety and Depression Association of America, a panic attack is an “abrupt onset of intense fear or a feeling of discomfort that starts within minutes.”

It normally comes with physical symptoms such as…

~ profuse sweating
~ trembling or shaking
~ shortness of breath
~ pounding heart
~ palpitations
~ chest pain
~ nausea
~ and many others

Often, panicking is your body’s response to an external stimulus or event that your brain considers terrifying, dangerous, or life-threatening.

If you tend to panic about many different things in your life, such as running late to a meeting or not having enough cash for a dinner that you need to pay or stumbling into a person you dislike, you should know by now how stressful these thoughts make you feel.

If you are tired of feeling anxious or fearful all the time, here is a list of stress relief tips that can help you overcome your panic attacks.

1. Practice deep breathing techniques.

Hyperventilating is one of the symptoms of panic attacks, and it can cause to add more fear or anxiousness to what you may already be feeling.

Deep breathing, therefore, can reduce symptoms of panic and stress during an attack. It will also help clear your mind up and gradually erase the worries that are clouding your thoughts.

To do deep breathing…

~ Take deep breaths in and out using your mouth.

~ Feel the air as it slowly fills your chest and leaves them again.

~ Count to four as you breathe in

~ Hold your breath for one second

~ Then count to four again as you breathe out.

~ Do this for several seconds.

~ And as you focus on your breathing, quietly tell yourself…

~ “It’s going to be okay.”

This activity is an effective way to release anxiety and stress that is slowly clouding up your mind, causing you to not think properly of how you can overcome the situation.

2. Close your eyes and clear your mind.

Most panic attacks are caused by triggers that overwhelm you, which then fill your mind with unnecessary thoughts and worries.

These worries will start to cloud your mind until you can’t think or decide properly on what logical thing to do next.

To minimize this overwhelming feeling, another stress relief method you can perform is to close your eyes and block external stimuli that may add to your worries.

Consciously clear your mind, too, from thinking about thoughts that disturb you and simply focus on your deep breathing.

3. Picture a happy place.

When you panic, you are somehow shifted from the present to a place that is full of doubts, fears, worries, and discomfort, and it’s not a good place to be in.

To get out of this place, you need to picture yourself where you’re feeling at peace, relaxed, and calm. Imagine you are in your happy place — maybe at the beach or at the farm where you grew up with.

Wherever that may be, make sure to think about the little details and believe as if you’re actually there. Not only will this practice prevent you from experiencing a panic attack, but it also attracts positivity in your life.

When you constantly think about being happy and relaxed, the universe will bring to life what your heart’s desires.

4. Perform light exercises.

The idea here is to transfer your energy that’s being used up by worrying and stressing to activities that will actually make you more productive and healthier.

Engaging in light exercises can dramatically improve your mood and help you prevent panicking or feeling any discomfort.

When you feel like you’re getting into a panic attack, do some brisk walking, running, or even swimming to get your off your worries.

However, if you start to hyperventilate or struggle to breathe, exercising may not be a good idea. Do what you can to breathe normally first before you continue with your activity.

5. Practice positive self-talk and daily affirmations.

Sometimes, the worries and panics that occupy your mind are brought by negative self-talk, like believing something bad will happen or thinking that you or a loved one is in danger.

If your thoughts are your detractors, then you have to turn the situation around by thinking about positive things. Saying daily affirmations every morning and practicing positive self-talk can greatly help.

For instance, as you get up in bed, think about the good things that you want to happen on that day. Think about success and happiness, as well as blessings that will come your way. Tell yourself, “It’s going to be a great day” or “Nothing will destroy my peace today.”

Mind setting can significantly help in preventing panic attacks, teaching you how to relieve stress even during the most intense periods of your life.

Note, however, that achieving a mindset shift may require practice. You cannot expect to overcome your panic attacks by just uttering one line at one single time. Do it regularly, and strive to make it a habit.

Before you know it, you can control your situation with your mind, and you’re not experiencing any panic attack anymore.

Wrap Up

Panic attacks can be disturbing and disruptive of your daily activities.

The good news, however, is that you can follow some effective ways on how to relieve stress and prevent panic attacks from coming back.

By keeping in mind this ultimate stress relief guide we discussed above, you will surely overcome those unhealthy emotional attacks in no time!

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