Understanding and Preventing Panic Attacks: A Patient's Guide

What Are Panic Attacks?

Panic attacks are sudden episodes of intense fear that trigger severe physical reactions when there is no real danger present.

Prevention Strategies

1. Lifestyle Modifications

• Maintain regular sleep schedule
• Exercise regularly (30 minutes daily)
• Reduce caffeine and alcohol intake
• Practice healthy eating habits

2. Stress Management

• Deep breathing exercises
  • Practice 4-7-8 breathing technique
  • Use diaphragmatic breathing
• Progressive muscle relaxation
• Mindfulness meditation

3. Cognitive Techniques

• Identify trigger situations
• Challenge negative thoughts
• Use positive self-talk
• Keep a thought diary

4. Regular Medical Care

• Attend scheduled appointments
• Take medications as prescribed
• Report new symptoms promptly

Warning Signs to Watch

• Increased anxiety
• Sleep disturbances
• Physical tension
• Racing thoughts

When to Seek Help

• Symptoms worsen
• Prevention strategies aren't working
• Daily activities are affected
• Thoughts of self-harm occur

Additional Resources

• Support groups
• Crisis hotlines
• Mental health apps
• Educational materials