There you are just trying to get a good night’s sleep when your mind starts racing, your heart starts beating fast, you can sense the impending doom of a panic attack.
Panic attacks are like your body’s way of turning on the hazard flashers so that we’ll take care of the underlying cause, maybe it’s a nutrient deficiency, a chemical imbalance, or a toxic environment. What can trigger panic attacks and what you can do to prevent them from occurring in the future? Glad you asked!
First off, if you are currently experiencing an increasing level of anxiety or depression, DO NOT ISOLATE YOURSELF. Talk to someone, tell them how you’re feeling and what you’re experiencing.
Common Panic Attack Coping Mechanisms
- As mentioned above, you may want to isolate yourself from the world, but it is the exact opposite of what will bring you lasting relief. Now, this doesn’t mean you need to embrace crowds, it’s just a reminder to let your guard down with at least one other person, or be around other people in a small social setting.
- How many times in daily life have you consumed caffeine, alcohol, tobacco, or processed foods to change your mood? If you’re tired you down some caffeine, if you’re sad you drown it away with alcohol or if you’re depressed, you reach for your salty and crunchy friends, potato chips. These vices may provide the brain with a temporary reward signal via the neurotransmitter dopamine, but they wreak havoc on the body and don’t solve the underlying issue.
- Another common coping mechanism is to think thoughts like, “I’m the only who…” We should acknowledge the painful or disappointing experiences we’ve had in life, but we can’t stay in a victim mentality if we want to grow or move forward in our health and in our life.
Tips to Avoid Panic Attacks
Do the following, before you get into a full blown panic attack, and as soon as you feel any symptoms such as dizziness, headaches, digestive issues coming on:
1. Shock your body. Take an ice cold shower in the morning and whenever you feel a panic attack coming on. Allow cold water to hit the back of your neck where a lot of the sensory nerves are located, after 3-5 seconds your body will adapt. This will start your day off with a win – and you’ll get a dopamine reward signal.
2. Remove as many things as possible that produce fear. We have the power to change our daily lives.
3. Shut off blue light devices at least 1 hour before embarking on sleep (2 hours would be best).
4. Give yourself a routine. What time do you get up? What time do you go to bed? A routine helps the nervous system recalibrate itself.
5. Read the book, Spark. It talks about the power of movement. If it’s hard to get outside or go to the gym, then run up and down the stairs in your house.
6. Don’t work or sleep next to your wireless router.
7. Try BedJet cooling sheets. Cooling the body down can help calm the body down.
8. Talk to your doctor about any medications that you’re on and how they may be affecting the brain.
9. Sit in an Infrared sauna for 20-30 minutes
10. Get your hormones, thyroid, iron, B vitamins, iodine, and adrenals checked for imbalances and deficiencies.
11. The following supplements can help support a positive stress response and mental state: Inositol, Lysine, B vitamins, Lavender, Ginseng, Rhodiola, Ashwagandha, L-theanine, Glycine, Eleutherococcus, Lavela, Taurine, Passionflower, Magnesium, Adrenal Refresh, and Cortisol Metab.
For some extra motivation, read the post, Prioritizing Your Ideal Health Story.
If you feel comfortable, I’d love to hear what has worked for you to decrease anxiety or prevent a full-blown panic attack.