Anxiety attacks do not discriminate between anyone regardless of age or even any past mental health issues, so thankfully there are ways you can help yourself in preventing anxiety attacks.There are times when anxiety attacks can happen to people without any foreseen reason or real cause. They can just crop up. They can literally occur anytime or any place without any real warning.
If you are educated about how anxiety can really affect the body and the mind, you can make significant progress in your effort to prevent them from happening. You can easily read literature about anxiety and related psychological issues. You must learn about what exactly to keep an eye out for and things you should do in case an attack happens. Here are a few of things you can do in preventing anxiety attacks.
1. Stay away from stressors or triggers that bring on recurring attacks. Some common triggers may be situations such as being trapped in a small space like an elevator or even public speaking situations. Stress can aggravate the situations and trigger the “triggers” in a sense. Stress can act as a catalyst. Therefore, to help yourself prevent any further attacks, you can avoid theses situations or at least your exposure to them. One tip is to stay away from those who bring stress into your lives. Learning to say “no” to people and request that you already know will put you in a stressful situation. Try to not over extend yourself even in work place situations. Saying “no” instead of taking on more than you reasonably can really can make a huge difference in your overall stress level. Even though you may initially view these as simple or little events that you can deal with, they do ultimately add up to higher levels of stress which very well could lead to anxiety attacks.
2. Exercise will naturally help you to promote an overall sense of well-being and is a proven way to help you in preventing anxiety attacks. All you need to engage in is a regular exercise routine 3 or 5 fives a week for just 30 minutes to give yourself all of the benefits of regular exercise. To even increase the positive affects of exercise even more, just increase the intensity of the workout.
3. Eating a balanced diet is just as important as regular exercise. This will help your body become more immune to illness or disease and keep stress levels low. Natural and organic foods are always the best choice. Stay clear of all of those chemicals, preservatives and processed foods.
4. Avoid caffeine and smoking. If you are already prone to anxiety attacks, these things can literally make them worse. Drinks such as coffee and tea coupled with cigarettes can egg on attacks. It is always advisable to stay away from these as much as you can.
5. Practice relaxation techniques as the body’s natural relaxation response is strengthened when you engage in practices such as meditation or yoga. Feelings of happiness and more positive emotions are some of the great side effects of doing these techniques on a regular basis. They also help increase ones feelings of confidence and self control, which are vital to controlling and preventing anxiety attacks.
6. Learn to become assertive. It is a fact that those who are prone to anxiety attacks often suffer from low self esteem. This is the case when you feel depressed, isolated, worthless, passive, and also have difficulty in school or work. Engaging in social groups and opening up to others may help you feel more assertive or in control. Therapy can also help someone exercise a more assertive attitude. A positive overall outlook on life in general will control how triggers make you respond and help you avoid anxiety attacks.
Just as important as preventing anxiety attacks, being familiar with the symptoms of anxiety attacks is vital. Keep an eye out for the following anxiety attack symptoms:
- Heart palpitations or chest pain
- Feeling out of control
- Being irritated over minor things
- Chills or hot flashes
- Feeling a choking sensation or difficulty breathing
- Feelings of detachment
- Stomach issues such as cramps and nausea
- Trembling and shakiness
- Irrational fear of death