Experiencing a panic attack can be terrifying and debilitating. And if you’ve had one, the fear of experiencing another can feel overwhelming.
About 3% of Americans have a panic disorder, which is often characterized by recurrent panic attacks. The good news is, there’s a lot you can do to lower your risk of experiencing more panic attacks. Our team at Boston Neurobehavioral Associates is here to help.
We specialize in telehealth services for anxiety, panic attacks, and other mental health conditions. In this blog post, we share some of the most effective ways to lower your risk of recurrent panic attacks.
Seek professional help
If you suffer from panic attacks, don’t try to manage them on your own. One of the best ways to lower your risk of more panic attacks is to seek help from mental health professionals. Panic attacks are a medical condition, and it’s essential to receive an accurate diagnosis so you can get the right treatment.
Our team can help you understand your panic attacks and what might be causing them. Then, we help you develop coping strategies and address any underlying psychological issues. If needed, we can also provide medication.
Mindfulness is a type of meditation that can effectively reduce anxiety and stress, which are common triggers for panic attacks. Mindfulness meditation involves focusing your attention on the present moment, without judgment or distraction. By practicing mindfulness meditation regularly, you can learn to control your thoughts and reduce the likelihood of experiencing a panic attack.
Learn relaxation techniques
Like mindfulness, relaxation techniques can help you proactively manage stress and anxiety. Consider trying methods like deep breathing, progressive muscle relaxation, or visualization, to help you feel more in control of your thoughts.
Exercise is good for both your physical and mental health. Exercise releases endorphins, which are natural mood-boosting chemicals that reduce feelings of stress and anxiety. Even just a few minutes of exercise each day can help lower your risk of panic attacks, making a big difference in your overall well-being.
Eat a healthy diet
A healthy diet may also help reduce your risk of recurrent panic attacks. Eat lots of fruits, vegetables, whole grains, and lean protein to give your body the nutrients it needs to function at its best. Try to avoid processed foods, sugary snacks, and other unhealthy foods, which can contribute to stress and anxiety.
Avoid caffeine and stimulants
Caffeine and other stimulants can trigger panic attacks in some people. If you suffer panic attacks, we may recommend avoiding caffeine, like coffee, tea, soda, and energy drinks, to lower your risk of recurrence.
Get enough sleep
Sleep is important for your overall health. While lack of sleep can increase stress and anxiety, getting enough good quality sleep can help reduce your risk of panic attacks. Aim for 7-9 hours of sleep per night, and establish a regular sleep routine to make falling asleep and staying asleep easier.
Panic attacks are scary, but you don’t have to suffer through them alone. Get personalized support to navigate panic attacks and lower your risk of recurrent episodes with our team at Boston Neurobehavioral Associates. Contact us over the phone or online to schedule your first appointment.