Can You Control Your Anxiety Attacks? 4 Science Based Tips

Panic Attacks


Anyone who has ever had an anxiety attack can attest to how terrible the condition can be.

Anxiety attacks include symptoms such as shortness of breath, palpitations, numbness, nausea, and a sense of being trapped. Fortunately, there are techniques to avoid an attack, the first of which is determining what caused it.

What triggers a panic attack?

Anxiety attacks can be brought on by a variety of things, including illness, social activities, or even thoughts of prior occurrences. It’s critical to understand what triggers your attacks so you can take preventative measures to make them more bearable.

If going to social occasions such as corporate parties causes you to have an attack, bring a friend with you to make you feel more at ease. Most importantly, speak with your doctor about anxiety-relieving drugs or therapy.

How to Avoid Anxiety Attacks

You can employ a variety of strategies or actions to reduce or avoid attacks, including the following:

  • Altering your eating habits

People who eat a more vegetable-rich or whole grain-based diet are said to feel better than those who eat red meat. According to scientific evidence, veggies and whole grains release endorphins and other feel-good hormones in the body, which promote a sense of well-being in addition to keeping the body healthy.

People who eat red meat, on the other hand, have been discovered to have a high level of stress-inducing hormones in their body, which can precipitate an attack.

  • Staying away from caffeinated and alcoholic beverages

Caffeine, alcohol, and certain substances can all raise the risk of an attack. For a quick pick-me-up, try fresh fruit juice instead of coffee or alcoholic beverages.

Juices offer a healthy alternative to coffee for a rapid energy boost without the risk of causing an attack.

  • Exercising regularly

Exercise and physical activity cause the release of endorphins in the body, which make you feel good. Aside from this advantage, exercise, particularly cardiovascular activity, helps to avoid attacks by allowing stress and anxiety to be released.

Cardiovascular workouts also help to strengthen the heart and body, allowing it to survive attacks with less symptoms.

  • Using relaxation techniques

Meditation, yoga, aromatherapy, and massages can all help to reduce anxiety and stress levels in the body. They can also assist you in focusing on positive sensations and sentiments that can help you feel better.

When you feel an attack coming on, keep relaxing aromatherapy scents like lavender and chamomile on hand for a calming sniff. Relax your frayed nerves by listening to relaxing music, reading inspirational books, or drinking herbal teas.

Although these anxiety attack prevention tips can help, nothing beats talking to your doctor.

A mental health expert who specializes in anxiety disorders can help you understand your situation and provide treatment. Ask your doctor about group therapy for anxiety disorders in addition to the recommended medicine.

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Hi, I'm Laura and welcome to my blog.

I've been interested in the human mind since I was a child and that's the reason why I became a psychologist. I thought I had everything figured out, but it turned out I was suffering from anxiety for at least ten years without even noticing it. With the help of what I already knew, and some of my friends/colleagues, I compiled a list of articles that helped me go through my anxiety and get to the other side of the tunnel.

Thanks for stopping by, and I hope you find something to help you along the way.