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5 healthy habits to manage panic attacks

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If you’ve ever had a panic attack, you know they can be incredibly frightening experiences. The physical symptoms can be so intense that you feel like you are having a heart attack or are dying. Because of these intense and alarming symptoms, people who experience recurrent panic attacks may experience an intense fear of knowing when they might have another episode. While there is no magic “solution” to eliminating or preventing panic attacks, there are lifestyle changes that can support your health. Mental Health that you manage anxiety and panic attacks.

Signs of a panic attack

A panic attack is a sudden episode of intense fear that is accompanied by physical symptoms, including:

  • Chest pain or discomfort
  • Racing heart
  • Heart palpitations
  • Shortness of breath
  • Nausea
  • Dizziness
  • Numbness in the hands and feet
  • Tremor or tremor
  • Fear of losing control
  • Fear of dying

These symptoms reach their peak in about ten minutes and then begin to subside. Panic attacks can occur as a result of situations that generate extreme fear, while other times they can occur unexpectedly without a clear cause. Having recurring panic attacks along with an intense fear of when the next attack might occur can indicate a mental health problem called panic disorder. It is also possible for a person to experience panic attacks against the background of other mental disorders.

For more articles and information on panic attacks, visit https://www.betterhelp.com/advice/panic-attacks/.

5 healthy habits to manage panic attacks

  • Limit substance use. While some people may turn to alcohol or other substances to deal with their anxiety, use substances It has been shown to only exacerbate symptoms of anxiety. If you’re having trouble quitting or cutting down on a particular substance, seek help with that issue, as it can contribute to cycles of increased anxiety and panic. It’s also important to be aware of your daily caffeine intake and how it can affect your anxiety level. Caffeine consumption can mimic symptoms of anxiety, such as an increased heart rate and feelings of nervousness, which can potentially lead to panic attacks in people sensitive to these physical sensations.
  • Get enough sleep. It is common for people living with anxiety disorders to have difficulty falling asleep or staying asleep. However, insufficient sleep can worsen anxiety symptoms, creating a vicious cycle. A study have found that some people with anxiety are even more sensitive to the effects of not getting enough sleep. To support your mental health, experiment with some sleep hygiene strategies to help you sleep better.
  • Exercise regularly. Research has noted the many benefits of physical activity to relieve stress and improve symptoms of depression and anxiety. Fortunately, exercise doesn’t have to be like an hour at the gym. Find something you love and are likely to stick with, whether it’s a walk around your neighborhood, a group fitness class with a friend, or a dance in your living room.
  • Make time to de-stress each day. If you have recurring panic attacks, finding healthy outlets to deal with stress can be very beneficial. Maybe for you, it’s meditation, or taking a bubble bath, or reading a good book. Either way, prioritize time each day to do something that reduces stress and helps you feel grounded.
  • Build and maintain a strong support system. Having support is essential for living with mental health issues. Continue to invest in relationships with trusted family members and friends, and be open to new avenues of connection as well. You might consider joining a support group where you can connect with others struggling with similar issues of anxiety and panic attacks. Maintaining a strong support system can help you cope with tough times and remind you that you are never alone.


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