Preventing Panic Attacks – 4 Lifestyle Improvements to Reduce Your Anxiety Levels
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The key to preventing panic attacks is to learn what brings them on; what situations or environments cause you to have panic attack? Once you know the main cause or causes of your attacks, you can avoid these “trigger factors”, and work to keep them out of your life. However, there are other improvements to your lifestyle that you can make to reduce your general level of anxiety and help in preventing panic attacks.
1. Improve Your Diet
You have likely heard the phrase “you are what you eat,” and this is true. When you want to control and prevent panic attacks, one of the best places to start is with your diet. Get started by eliminating caffeine and alcohol from your diet. This may be a lot easier said than done, but it is possible. Start in small steps and, even then, you will notice a difference. After eliminating alcohol and caffeine, focus on incorporating healthy foods into your diet. Fruits and vegetables are recommended, as they can help alkalize the body and calm your nerves. Also add plenty of protein to your diet. Protein provides the building blocks for the “feel good” neurotransmitters in the brain, so a high protein diet will reduce general anxiety and help in preventing panic attacks.
2. Get Regular Exercise
Exercise is an important part of your regime for preventing panic attacks as it helps to keep the body and mind calm. There are two main types of exercise: calming exercise and vigorous exercise. Many healthcare professionals recommend mixing up your exercise routine with both. One day you can do yoga, which is a gentle, calming and centering exercise, and the next day you can go for a run or do some other more strenuous exercise. It is important to create a regular exercise program involving things you enjoy doing, even if it is something as simple as going for a short walk every day. One of the many reasons why a combination of vigorous and calming exercises is recommended is because they work both the sympathetic and parasympathetic nervous systems. Many people who have previously experienced regular panic attacks recommend the active and passive alternation exercise approach.
3. Make Use of Emotional Lifelines and Support
A strong support system can help with preventing panic attacks. Try to make new friends or take time to connect with old friends who you have lost contact with. Treat these individuals as your emotional support and lifeline; share your thoughts, hopes, desires and goals. The simple act of sharing your thoughts with others will go a long way in preventing panic attacks and improving your overall health and wellbeing.
4. Keep Busy and Active
If you sit around doing nothing, your subconscious brain will find it easier to allow negative thoughts to enter your mind. This not only results in more anxiety, but it can lead to the onset of a panic attack. The best thing to do is to stay busy and active. Your thoughts will remain focused on the task at hand, and your subconscious brain will have little room to think or conjure up negative feelings. Although often overlooked, this simple technique can be very effective in preventing panic attacks.
It is important to incorporate these simple, yet effective steps to preventing panic attacks into your lifestyle, not only to prevent anxiety and panic, but also to provide an overall sense of balance and wellbeing in your life.
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