Panic attacks are accompanied by any of the following symptoms, which usually appear suddenly and reach their peak within 10 minutes. Episodes are accompanied by an intense feeling of danger, imminent death and the urgent need to seek help or escape.
The obvious step is to consult with a doctor if you believe you’ve experienced a panic attack to verify that no other health condition exists.
There is so much more we can do to help prevent panic attacks and anxiety. For example, pay more attention to your breathing. You can do Pilates, yoga or try meditation to learn various breathing techniques.
Consuming a healthy and balanced diet is also important. Eat adequate amounts of vegetables, fruits, proteins (organic and grass-fed if possible) and drink plenty of water.
You can also look into food and nutrition supplements and vitamins, which can help with alleviating the symptoms of panic attacks. Check out CFAH for up to date research and information about herbal supplements available.
It’s a good idea to avoid caffeine, alcohol, foods high in sugar, artificial sweeteners, drugs and nicotine. They could only exacerbate your condition.
Exercise is essential to a healthy life. Exercise may also be of great help to prevent panic attacks. When we exercise we stabilize our body. It improves the cardiovascular and respiratory system and can even improve the chemical balance of the body. When you exercise on a regular basis the body releases “happy hormones”, which helps release anxiety.
Panic Attacks Symptoms Include
- Heart Palpitations
- Elevated heart rate
- Shortness of breath
- Feeling of choking
- Tightness or discomfort in the chest
- Abdominal discomfort
- Feeling faint
- Tingling sensation
- Dizziness, unsteadiness or lightheadedness
- Fear of dying, going crazy or losing control
In short, panic attacks usually begin abruptly, reaching its maximum intensity after ten minutes or less. Not necessarily triggered by a threatening situation, it often happens suddenly and without warning.
Possible Triggers of Panic Attacks
Drinking alcohol in excess, we can cause many health problems, including generalized anxiety that may result in very unpleasant consequences.
An anxiety disorder induced by alcohol can last as long as a person continues to drink. Anxiety can also be the result of alcohol withdrawal. However, each person has a different nervous system, and alcohol withdrawal may vary.
Caffeine causes an increase in heart rate and may even cause or trigger panic attacks. According to Roland Griffiths, PhD, a professor in the departments of psychiatry and neuroscience at the Johns Hopkins University School of Medicine says caffeine can trigger and worsen anxiety and panic disorders.
Caffeine can also cause nervousness, headaches and palpitations. Some may not think too much about the ingredients of energy drinks, but these beverages may contain high levels of caffeine.
Your body simply cannot function properly without enough water. Organ function depends on it. Water helps keep your body in top condition and distributes nutrients where they are needed.
One of the easiest ways you can prevent panic attacks is by drinking plenty of water. Water does quench your thirst, but it has also been shown to help reduce anxiety.
“The British Journal of Psychiatry” in 2009 concluded that a diet high in processed foods such as refined grains, highly processed meats and sugary foods such as common deserts contributed to depression in middle-aged adults, whereas a diet rich in whole foods such as fruits, vegetables and fish proved protective for mental health. Eliminate sugar and other processed foods, which can stress your body, contributing to the development of panic attacks.
Information on MadWash.com is for educational purposes and is not intended to replace the advice of a professionally trained doctor nor substitute conventional medical service. If you have a severe medical condition or health concern, talk to a physician.