How to Prevent Panic Attacks

How to Prevent Panic Attacks

It is very common to feel nervous or overly uncomfortable when faced with a stressful situation. Some people even feel shortness of breath, heart palpitations, nausea, and even a feeling of fainting. If Hermina's friends have experienced all of these, it's possible that Hermina's friends will have a panic attack.

Panic attacks are feelings of intense fear and anxiety. Panic attacks often occur when a person is worried about something in their life or has experienced something very difficult and stressful.

Panic attacks can be very scary, especially for children, but they can usually be stopped with treatment. It's important to know that panic attacks don't cause injury and will pass—though while they're happening they can feel like they're never ending.

Causes of panic attacks?

The cause of panic attacks is not always clear, in both children and adults. What is known, panic can be triggered by anxiety about something or when experiencing difficult and stressful situations, including:

• Anxious because of an unpleasant experience at home or school

• Stress due to school exams, problems with friendships or with other close people

• Death of a loved one

• Horrible experiences, such as abuse or neglect

• Experiences involving violence

Panic attack signs and symptoms

If you are having a panic attack, you may feel like you are losing control of the situation around you, fear that you are in physical danger, or even feel your life is in danger. Everyone's physical reaction to a panic attack can be different, including:

• Shortness of breath, fast breathing or difficulty breathing

• Lightheadedness or feeling like you might pass out

• The light feels brighter and more intense

• Rapid heartbeat and shortness of breath

• Sweating more than usual

• Shaking and weak legs

• Breaking into tears, as if unable to stop crying

• Feeling trapped, as if unable to move

• Stomach cramps, or nausea

How to Prevent Panic Attacks:

1. Recognize the signs

2. Talk to yourself

Remind yourself that you are feeling anxious right now, and not the real danger. Convince yourself that you can get past overcoming your fear head on. Make suggestions like "I dare"

3. Do some deep breathing

Panic attacks often make shortness of breath, control breathing, by placing your hand between the navel and the bottom of the rib cage then inhale deeply through the nose slowly and deeply then exhale through the mouth

4. Progressive relaxation

Perform Movement to relax the tense muscles of the body

5. Stop negative affirmations

When a panic attack arrives, the thought “What if…” sometimes the worst scenario is not as bad as imagined

6. Take time to exercise

Exercise can calm panic attacks and reduce stress

7. Avoid drinking coffee, liquor and smoking

Caffeine can make you nervous, shaky, wake up in the middle of the night, so your body doesn't feel fresh in the morning. Alcohol makes you calm at first but nervous after the effect wears off, smoking certainly has bad effects on health

The things above can be done to prevent Friends of Hermina from having panic attacks.