If you are reading this the chances are that you have already previously experienced an attack and you are now looking for ways on how to prevent a panic attack from coming on again. Everybody is different so these techniques might not necessarily work for you and they are not gonna be a long term solution. However I found these tips very helpful and it did help me to get my panic attacks under some sort of control in a relatively short period of time.
Breathing: One of the first signs of an attack is an increased heart rate and fast breathing or hyperventilating. The first thing that you need to do is to slow your breathing right down. You can do this by taking slow, long, deep breaths. Take a long breath in, hold it for a few of seconds and then release it out slowly, keep repeating this until your breathing returns to normal.
Rationalise: In the build up to and during a panic attack people are often filled with irrational thoughts, such as ‘Am I having a heart attack?’. It is important that you remind yourself, and say it out loud if needs be, that this is just a panic attack and it will pass shortly. Remind yourself that you have got through every other attack and that this one will be no different.
Distract: Different people will find different ways of distracting themselves and focusing their attention elsewhere. For example, one person may like to pick up a newspaper or their smart phone and read something and another person might find it effective to focus on something that is around them at the time of the attack. Do whatever works for you.
Diet: This is something that should not be underestimated. Reducing or eliminating caffeine for example can help with anxiety levels. Sugary foods and alcohol should be avoided as much as possible also. It can be difficult to completely eliminate these types of food and drinks from your diet but you should cut back as much as you can.
Exercise: Exercise is a very good way to reduce stress and anxiety. In a panic attack situation exercise not only helps you to relax physically but it also a way for your body to use up the excess adrenaline in your system. You should try to develop a regular weekly exercise plan and not just exercise when you are stressed and anxious.
I hope that these tips were helpful and remember to always consult a healthcare professional to ensure that the symptoms you are experiencing are related to anxiety or panic attacks.