10 Strategies to Manage and Prevent Panic Attacks

Deep abdominal breathing is a powerful relaxation technique that stimulates the vagus nerve, releases anti-stress enzymes and hormones, and can be as simple as inhaling and exhaling to a count of six.

1. Breathe Deeply

Cold water face immersion can quickly change perspective by stimulating the vagus nerve, activating the parasympathetic nervous system, and producing physiological changes.

2. Splash Water on Your Face

Immersing in an Epsom salts bath can promote relaxation by allowing magnesium to be absorbed through the skin, possibly reversing the stress response.

3. Take an Epsom Salts Bath

Massage therapy, including scalp massages, can significantly impact biochemistry by reducing cortisol levels and increasing serotonin and dopamine, according to research published in the International Journal of Neuroscience.

4. Massage Your Scalp

Shaking or moving our bodies in a primal fashion can be a powerful neurological exercise to release fear and move forward

5. Shake

Medications like benzodiazepines, SSRIs, SNRIs, azapirone, and anti-seizure drugs can treat panic symptoms or anxiety disorders, but require caution due to the risk of dependence.

6. Take medications

Closing your eyes during a panic attack can reduce overwhelming stimuli and aid in focusing on breathing.

7. Close your eyes

Binaural beats and audio therapy, such as ocean waves, have been shown to reduce anxiety and stabilize heart palpitations, providing a calming effect during stressful situations.

8. Listen to Binaural Beats

Warming our hands, through activities such as holding a hot cup of tea or visualizing warm activities, can trigger parasympathetic relaxation, reverse the stress response, and potentially lower blood pressure.

9. Warm Your Hands

Eating dark chocolate with high cocoa content (at least 85%) can provide beneficial amounts of magnesium, tryptophan, and theobromine, which may help to promote relaxation and mood elevation.

10. Eat Dark Chocolate

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