Long-term strategies for managing panic attacks
Panic attacks are stressful, and nobody wants to experience one. To help reduce them, try these tips.
1. Practice regular meditation and mindfulness
Daily mindfulness exercises can help you become more aware of your thoughts and feelings, making it easier to manage anxiety when it arises.
2. Engage in regular physical activity
Exercise can significantly reduce anxiety levels. Aim for at least 30 minutes of moderate activity five days a week or more. Physical activity helps release endorphins, which naturally boost your mood.
3. Learn about your triggers
Identify patterns or situations that trigger panic attacks. Understanding these can help you anticipate and prepare for challenging moments.
4. Consider Cognitive Behavioral Therapy (CBT)
According to the Mayo Clinic, Cognitive Behavioral Therapy (CBT) is a type of talk therapy where you work with a mental health counselor. CBT is highly effective for anxiety and panic disorders. It can help you reframe negative thoughts and develop coping strategies.
5. Focus on sleep and nutrition
A well-balanced diet and sufficient sleep are foundational for managing anxiety. Limit caffeine, sugar and alcohol, which can contribute to anxiety.
6. Build a support system
Having a network of friends, family or a support group can make a big difference. Talking with others who understand can offer comfort and practical advice.
For strategies to deal with a panic attack in the moment, read our blog for helpful short-term tips.
Panic attacks can be challenging, but by using short-term techniques and building long-term habits, you can gain more control over your anxiety. Remember, you’re not alone, and with the right tools, panic attacks can become more manageable.
You should also talk to your doctor about what you are experiencing.
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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
