Stop Anxiety in its Tracks: How to Prevent an Anxiety Attack

Stop anxiety in its tracks: learn how to prevent an anxiety attack. I know for me that no matter how hard I try, I don’t think I’m gonna completely get rid of panic attacks. Because, I just had one spending 5 minutes in Walmart.

Actually, it started with the precipitation of going there. So, like a few hours before I went. I was hyperventilating when I walked to the car.

Therefore, I just sat in the car with the air running because I was sweating so bad. Also, I waited until I could breathe again.

I am tired of this. I hope when I try the microdosing that the attacks will be nill or nonexistent. I’ve heard good things about it, so I hope so.

Anxiety Attack Signs

If you suffer from anxiety or depression, you’re probably no stranger to the occasional (or frequent) anxiety attack.

While they’re absolutely no fun in the moment, there are many ways we can help ourselves through them and prevent them from happening in the future.

We don’t have to just ‘deal’ with these attacks when they come. Instead, I want to empower you to feel in control and able to handle whatever comes your way.

The first step to handling an anxiety attack is to know that you’re having one.

Anxiety attacks come in different shapes and forms and the symptoms vary from person to person, but there are a few very common and likely symptoms.

If you are feeling anxious or unsettled along with some of the symptoms below, you could very likely be having a panic attack.

Signs of an Anxiety Attack

Firstly, nervousness, restlessness, feeling jittery
Increased heart rate
Hyperventilation
Fourthly, feeling weak or overly tired
Have “thinker moments” throughout the day
Sudden sense of dread/panic/danger
Additionally, inability to focus
Shortness of breath
Chest pains
Feeling lightheaded or dizzy
In addition, hot or cold flashes
Feeling suddenly out of control of body and/or thoughts
Sweating
Lastly, nauseousness

Ideas to Prevent Anxiety Attacks

Stop anxiety in its tracks: how to prevent an anxiety attack so you can be at peace for once. I went and researched (and use) some of these ways to prevent an anxiety attack.

They’re not of the norm like you would see on Google (at least I haven’t seen them). Hope they help!

Discover your triggers and try to avoid them

I know that if you discover your triggers, it’s harder than hell to avoid all of them (like what happened to me earlier).

But, if you know it’s a trigger, you can lessen the amount of time you’re exposed to that trigger. When I went to Walmart, I made a be-line for the pop, paid for it, and was out in 5 minutes.

Yes, I did have a panic attack, but it was over before it started. See where I’m going with this? You can avoid some triggers, but not all.

If you did that, you would spend extra money (that you don’t have) having groceries delivered. I mean you have to leave the house sometimes to go to appointments, for example.

Laughing for Anxiety Attacks

I know sometimes you just don’t feel like laughing when you’re in the grips of anxiety. But like they say, “laughter is the best medicine.” And it’s true

Laughter can have several emotional and metaphysical benefits in managing anxiety:

Stress Reduction: Laughter triggers the release of endorphins, the body’s natural feel-good chemicals, which can promote a sense of well-being and help alleviate stress and anxiety.
Physical Relaxation: Laughing can help relax the whole body, relieving physical tension and stress, which can contribute to a reduction in anxiety symptoms.
Perspective Shift: Moreover, humor and laughter can help shift your perspective, allowing you to see situations in a different light and reducing the intensity of anxious thoughts.
Connection: Laughing with others can foster a sense of connection and social support, which can help reduce feelings of isolation and anxiety.
Metaphysical Benefits: In metaphysical terms, laughter is believed to raise your vibrational frequency, promoting positivity and a sense of lightness. In turn, this can counteract the heavy, dense energy associated with anxiety.

Overall, laughter can be a powerful tool for emotional and metaphysical well-being, helping to alleviate anxiety and promote a more positive state of mind.

What Is The Blue Mind Theory?

Altogether, the term was originally coined by marine biologist Dr. Wallace J. Nichols in 2015, who realized that being in or near water helps your mind enter a calm, meditative state.

Hence, a blue mind is the blissed-out feeling that takes over your brain when you’re by the ocean, floating in a pool, walking along a river, or looking out across a lake.

According to positive psychologist Reena B. Patel, LEP, BCBA, it’s why so many people love to gather by bodies of water when they need some R&R.

Watery sights like a glistening lake and sounds like crashing waves or a bubbling river are also good at reducing the stress hormone cortisol in your body.

“With lower cortisol levels and reduced prefrontal cortex activity, the byproduct can be feeling less anxious — at least temporarily,” Rachel Goldberg, MS, LMFT, a therapist and owner of Rachel Goldberg Therapy.

Blue vistas can also release neurotransmitters in people who have happy memories and positive associations with water, she says, like a childhood spent at the beach or community pool. Also, it can boost your feel-good endorphins and in turn your mood.

Look at What Your Anxiety Is Trying to Tell You

Stop anxiety in its tracks: how to prevent an anxiety attack by implementing these ideas.

When considering what your anxiety triggers are trying to tell you, it’s important to approach the situation with self-reflection and an open mind. Here are some potential mental takeaways:

Self-awareness: Basically, understanding your anxiety triggers can lead to greater self-awareness and insight into your emotions, thoughts, and behaviors.
Unmet needs: Accordingly, anxiety triggers may point to unmet needs, unresolved emotions, or areas of your life that require attention or healing.
Personal growth: Another key point, recognizing and addressing anxiety triggers can be an opportunity for personal growth. This allows you to develop coping strategies, resilience, and emotional intelligence.
Boundary setting: Comparatively, anxiety triggers can highlight situations or relationships that may be crossing your personal boundaries, prompting you to assert your needs. Also, establish healthier boundaries.
Inner wisdom: Emphatically, exploring anxiety triggers may reveal deeper insights and inner wisdom, guiding you toward self-discovery. Also adds a greater understanding of your values and beliefs.

By acknowledging and reflecting on what your anxiety triggers are trying to tell you, you can gain valuable insights that may lead to positive changes in your mental, emotional, and overall well-being.

Don’t Fear Getting a Panic Attack

Focusing on the fear of having a panic attack can contribute to the likelihood of experiencing one due to the exchange between psychological and physiological factors. Here are some reasons why this might occur:

Hypervigilance: When you are hyper-focused on the possibility of having a panic attack, your body and mind become hyper-alert. This may lead to increased physiological stimulation and potential triggers for a panic response.
Self-fulfilling prophecy: Meanwhile, intense fear and preoccupation with the idea of having a panic attack can create a self-fulfilling prophecy. The anxiety and stress about having an attack can actually bring one on.
Heightened anxiety: Focusing on the fear of having a panic attack can elevate your overall anxiety levels. In turn, this makes it more likely for your body to respond with a fight-or-flight reaction, potentially leading to a panic attack.
Negative thought patterns: Also, dwelling on the fear of having a panic attack can perpetuate negative thought patterns and catastrophic thinking. This, in turn, can worsen anxiety and trigger a panic response.

Overall, the intense focus and fear surrounding the possibility of having a panic attack can create a cycle of heightened anxiety and physiological stimulation. In turn, increasing the likelihood of experiencing one. .

Have “Thinker Moments” Throughout the Day

Stop anxiety in its tracks: how to prevent an anxiety attack from stealing your time away from things that matter to you.

Many of us tend to panic at night as we are trying to go to sleep because our brains are exhausted from chaotic thinking patterns during the day.

This is why is it is so important to take “thinker moments”, when we take time to switch off to the external and switch on to the internal and just let our minds wander.

Therefore, these moments give your brain a rest and allow it to reboot and heal by letting your mind wander and daydream, which increases your clarity of mind.

Also the ability to problem-solve when face with a tough situation, rather than just panicking.

So, be intentional about creating “thinker” breaks throughout your day by taking a few moments every day, or when you are feeling stressed out. So as to switch off and just mediate on the internal by taking a few minutes to daydream.

For more information on thinker moments and how to make them a part of your daily routine, see the book, Think, Learn, Succeed by Dr. Caroline Leaf.

And make sure that before you go to bed at night, sort out your thinking and bring some order to your mind before sleeping.

You can also try sleeping propped up, which give your brain and body the signal that you are more in control and can help balance your brain chemistry, calming you down before bed.

Sum It All Up

Stop anxiety in its tracks: how to prevent an anxiety attack from ‘hopefully’ not happening again.

Like I said, I don’t know if these different ways to prevent an anxiety attack will “cure” them, but it’s worth putting them in your arsenal against future attacks.

When I try the microdosing, I’ll keep you up to date on my progress. I just hope it doesn’t cost a lot. See if it “cures” my anxiety.

These steps may help reduce the amount of attacks you get. Equally, I just know that I have had fewer attacks with some of these methods. And they have been less severe.

I hope you try at least some of these methods out and let me know the outcome. May peace be with you (and less attacks). Until we meet again next time…