Today, we live in a society where the importance of mental health is being recognized at a global level. This has put many symptoms of mental illnesses in the limelight, and we are starting to realize that a lot of people are at the forefront of battling these conditions.
Prominent among mental health conditions, are panic attacks. There is a good chance you might have experienced this at least once in your life.
What Causes Panic Attacks?
Essentially, a panic attack is an intense surge of fear or anxiety in your brain. Not only does this leave consequences on your mental health, but could also take a toll on your physical well-being.
Panic attacks could also inhibit your ability to take part in important meetings or gatherings, which are usually huge triggers of it. In a cut-throat world such as ours, most people cannot afford to experience these hurdles and often rely solely on medication to get through it all.
While medical attention might be necessary in the case of extreme cases, you can also try the following methods to reduce the chances of you experiencing a panic attack in the first place. So, let us take a look at them, shall we?
1. Watch your nutrition:
In an ever-changing, fast-paced world, watching what you eat can be extremely challenging. It is so much more convenient to just grab some packaged food items and quench your appetite, rather than buying fresh and taking the time to prepare healthy, nutritious food. While this may be true, the fact that a properly balanced diet is extremely important in terms of keeping panic attacks at bay. So, make sure to stray away from foods that do not quite sit right with you, and keep your consumption of alcohol and caffeine to a minimum, since these can lead to increased levels of anxiety. Just try to include lots of fresh, organic produce in your diet, and keep a good distance from anything that you think might trigger a panic attack.
2. Adopt a more active lifestyle:
Exercising, and just being on the go is incredibly helpful for people who want to prevent an onset of panic attacks. Exercising has been repeatedly proven to help release stress, and release a good dose of endorphins into your body. It also helps to improve your mood. Some of the exercises that you can try could include a range of things like walking, jogging or even swimming. You can also try yoga, tai chi, and breathing exercises if you prefer a more mindful way of getting your body moving as these are more slow-paced and help you rewind and calm your body after a stressful day at work or school.
3. Manage your stress levels:
All of us lead extremely busy and happening lives. You might be juggling ten things at once, and that too could be an understatement for some people. That meeting with an important client, or a test that decides almost half your grade, could be stressing you out at any point in time. All of this stress has extremely negative effects on your body and can tumble out in the form of panic attacks if you live in a perpetual state of stress. So, the next time you see yourself anxious about an important event or find yourself dealing with extremely chaotic situations throughout your day, then adopt practices that could help alleviate this stress a little. This could include dividing your work into small intervals of time. Make to-do lists, set mini-deadlines, and never commit to more work than you can take on. Setting such work boundaries can also prevent you from experiencing burnouts, and in turn, lessen the possibility of panic attacks.
4. Try being more mindful:
Negative thoughts are common among those who regularly experience anxiety and its related side effects. While ignoring these irrational thoughts that often engulf your brain can be seemingly impossible, what you can do, is try to be more mindful of your surroundings and your responses to them. Try engaging in meditation if you have a hard time keeping a check on your thoughts. Try to keep yourself generally calm and avoid getting into situations that could potentially trigger a panic attack.
In conclusion, panic attacks are often extremely tiresome and have long-standing effects on your body, but you can always take a measure that could help in reducing the burden of it. Make sure to give ample importance to your mental health and take days off to focus on yourself. Remember that your mental health matters, and should always be your priority, because a healthy mind signals a healthy body.