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How Can You Prevent and Stop Panic Attacks?

There are lots of reasons why a person goes through a panic attack. You would become overwhelmed with emotions the moment you feel that you are in current danger. You assume that you are:

  • Heading for looming danger or doom
  • Fearing death
  • Feeling that you have lost control of the situation
  • Feeling as if you are have detached from the reality

As soon as these scenarios plague the mind, you different symptoms arise such as;

  • Sweating
  • The heart rate becomes rapid and pounding
  • Chills, as if you are shaking and trembling uncontrollably
  • There’s a certain tightness feeling in your throat as if you’re chocking
  • Shortness of breath
  • Nauseous
  • Hot flashes
  • Chest pain
  • Muscle cramping, specifically, the abdominal area
  • Headache
  • The tingling sensation of one part of the body or every part
  • Numbness
  • Getting light-headed, dizzy and feeling like you’re going to faint

It’s true that the time you are having an episode of the panic attack, you’ll feel helpless because fear will paralyze you.

What Can You Do?

First and foremost, if it’s the first time for you to feel this way, immediately seek professional medical assistance. Because other illnesses cause the same symptoms and it is best to be certain before doing other remedies.

According to the studies, a person who goes through this disorder could be due to the possibilities of;

  • A significant change in the brain’s function
  • When you have a sensitive temperament and prone to stress because of negative emotions and thoughts
  • Genetics
  • Stressors which vary from person to person

Be prepared. But, how can you prepare for something that is out of your control? Believe that you are in control of the situation and take deep breaths. Sometimes, preparations differ, and here are some extremely helpful ones to remember.


Since these are essential micronutrients which your body needs, never underestimate its power to provide proper functions to your necessities. Vitamin B6 and Iron plays a major part when it comes to producing serotonin in your body. As you would have often heard, serotonin is your “happy hormone”. Consuming these vitamins or food-rich in B6 is a priority.

B6-rich foods are;

  • Salmon
  • Tuna
  • Mahi-mahi
  • Snapper
  • Chicken breast, lean
  • Turkey, ground
  • Roasted turkey breast and chicken thighs
  • Unfortified and fortified tofu
  • Green soybeans (Edamame)
  • Sweet potatoes
  • Peas
  • Spinach
  • Acorn Squash
  • Bananas
  • Pineapple chunks
  • Mango
  • Honeydew Melon
  • Potatoes
  • Avocados

For Iron, you may consume it without problems through pills or food as well like;

  • Shellfish
  • Liver
  • Legumes
  • Pumpkin seeds
  • Red meat
  • Broccoli
  • Quinoa
  • Fish
  • Dark chocolate

What to avoid?

Alcohol can cause the destruction or loss of the vitamin B6 from your body.

Breathing Exercises Matter

Because of the feeling that approaching doom is going to happen, a person chokes up and shortness of breath follows. In such episodes, it is important to practice your breathing method. When you inhale, hold your breath for a second and then exhale. You need to also talk to yourself that you are aware of the air inside your lungs, surging through your body. Focusing on your breathing and acknowledging the life it gives you can calm you down.

Relaxing the Muscles Is a Must

Some people have said that when they are having an attack, their muscles clamped up. So, how do you relax your muscles? It’s better to stay seated and start relaxing your tones and working your way up slowly.

Think Of a Happy Place or Memory

You have to encourage yourself to think positively and of happy memories and your happy place for your body to counter the fear and produce serotonin. Picturing you being there instead, in a quiet, calm and peacefully happy scenario entices a calm mind and relaxation.

Mantras are Important

All problems have solutions. That is the fundamental rule for it. Saying a mantra that you believe in will assist you immensely to focus on the moment rather than the uncertain future.

What mantras are these? “This too shall pass”, is the most common. You may make up yours as well, such as, “Focus on what you can do now, the future will take care of itself”.

You are not alone in this. It is natural to be overwhelmed with fear but, remember you are a living soul and a powerful being.  You are smart, unconditionally loved, blessed, and are a blessing to others. You are a magnificent one, you can get through this.

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