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What is the best way to avoid panic attacks while still maintaining a normal life?

21 Answers
Last Updated: 06/07/2021 at 6:14am
1 Tip to Feel Better
United States
Moderated by

Brenda King, PsyD


I treat life changes, women’s issues, and issues of aging using evidence-based treatments with healthy doses of warmth, empathy and humor to enhance healing and growth.

Top Rated Answers
December 5th, 2014 5:02pm
Generally, avoiding panic attacks means avoiding what makes you panic, which can interfere with leading the life you wish to. Instead, you may benefit more from finding ways to face what makes you panic, overcoming that panic, and/or learning to manage the panic that may still come. This isn't an easy path, and you may have to do things that frighten you or make you uncomfortable, but you can come through it stronger, more confident, and more capable of accomplishing what panic attacks held you back from before. Our Panic Attacks guide can help get you started, if you're interested, and our listeners would be happy to support you through it. However, for more targeted aide, it's always best to speak with someone like a counselor or therapist, if that's an option for you.
December 5th, 2014 3:13pm
in my opinion its the motivation that you get from your normal life, always see the positive in life ive heard a hundred times but its the truth it may be hard at first but you ll get through :)
August 10th, 2015 11:41am
Recognising the early signs that I am about to have a panic attack, and reminding myself to breathe.
December 5th, 2014 5:54am
One way that has helped me a method called 5,4,3,2,1. First you identify 5 thing you can see. Second you identify 4 things you can touch. Thrid you identify 3 things you can hear. Fourth you identify 2 things you can smell or could be smelled. Lastly you identify the most important person in the room. Hint it is yourself. Tell yourself you are in controll.
December 5th, 2014 7:36am
The best way to avoid panic attacks and still maintain a normal life is to get to know yourself and your triggers; then prepare for battle, breathe deeply, lean on others, and live full.
December 5th, 2014 7:13pm
You can't avoid panic attacks completely but you can learn ways to cope with them! The first step is realising when you are about to have a panic attack, the next step is finding a way to deal with any sensations or thoughts you are having at that moment. It may take a while and it is different for everyone but you will find different coping mechanisms and techniques to use when you feel most anxious/prone to a pain attack! The more times you use them, the quicker and easier it will be for you to stay calm.
December 6th, 2014 8:35pm
In my experience, i find it easy to take deep breathes. Remind your self that nothing is here to hurt you, and reassure yourself. Also if you have a trusting friend talk to them, hug them. Honestly a nice warm comfort hug is the best when your feeling anxious.
December 8th, 2014 7:46pm
Hello! I struggled with anxiety too. Try counting to 10 in your mind. Whatever horrible thing i have in mind i will give it till ten to happen. If doesnt then i am just imagining horrible scenarios. And in stressful situations try leaving for a min of fresh air. Please visit the 7cup anxiety section too. Take care
December 18th, 2014 5:46pm
Don't do things or get in to situations that you know will offset it. If large crowds like at a gig set off a panic attack, it's best just to avoid them
December 22nd, 2014 2:31am
To be honest, I tried everything..and when I say everything, I mean it :) I found that a small dose of an SSRI medication prescribed to me by my doctor, yoga, meditation, breathing exercises and self-love are all important factors to avoiding attacks. Try not to necessarily "avoid" panic attacks..for example, if you get them while driving, try not to avoid driving, as that just sends your brain a message that driving is dangerous. Try to just live your life and do everything that you would normally do to your best ability. I found that keeping myself in situations even when I feel anxious, has helped to almost "desensitize" myself. :)
January 5th, 2015 11:37am
In my experience, you can't avoid panic attacks. What you can do is accept they are a part of your daily life, recognize that what you struggle with daily is a heavy weight, heavier than the one most people have to carry, and try to be at peace with yourself and your mind. Remember: you are not the enemy. Even though at times it may seem like it, you never are. You're your own best ally. Take care, everyone.
June 7th, 2015 10:15am
Practice self help techniques, it will help minimise the effects of a panic attack so you can maintain a normal life.
June 30th, 2015 2:02am
Grounding. Keeping yourself grounded in triggering situations is the best help. Breathing techniques work, also. Find something that personally calms you. A comfort zone that's easy to maintain when you're out and about.
August 17th, 2015 7:56pm
To start write a journal daily,writing about your mood changes,situations which may cause attacks,describing emotions,for example, "feeling that something is going out of control and I can't deal with it" . Remember that such journal is a treatment and opportunity to see the true reasons of sudden attacks. Meditate every day,accepting these strong feelings and observing your inner fears and doubts. Try to do different breath techniques.
September 28th, 2015 7:11pm
There is no quick fix. One can learn to control thoughts to avoid mind from wandering. Also looking at things logically makes the problem less tricky,hence reducing the chances of a panic attack.
October 26th, 2015 11:59pm
Convince yourself that you dont care, and make sure to smile, laugh and erase that stress of your memory. I end up laughing alone and I feel so good for a moment. It helps feeling good while fighting some hardships!
May 24th, 2016 2:57pm
Having a stress ball with you is usually a good idea. It is small and can be brought with you wherever you go. So whenever you get stresses you can use that to help your self.
September 6th, 2016 4:07pm
take deep breaths when u feel like you are going through a different reaction, feeling scared of anxious
November 14th, 2017 7:12pm
Panic attacks will occur, but with proper self-care and awareness of personal triggers, we have the ability to catch them before they get out of control. Some may require medication due to severity of the trauma causing panic. That's between them and their doctor. The truth is that once we understand our triggers and how to address them, as in walking away for a bathroom break, sitting somewhere quietly and practicing mindfulness or grounding through the senses or 4-Square breathing. Happy to go into this further if anyone has questions.
April 9th, 2018 1:42am
One of the best ways to avoid panic attacks is by knowing how to effectively manage stress and recognizing your emotions. Practicing those skills will help to prevent panic attacks. The most important thing is to determine what triggers your panic attacks because then you'll know what to avoid. If you do come in contact with your triggers, it's important to have strategies and coping skills set in place to help you get through it without panicking and letting the anxiety take over.
June 7th, 2021 6:14am
As someone who struggles with Panic Attacks, I suggest guided meditations before bed and investing in stress balls to calm myself down when I'm anxious. I also write down what I'm anxious about to help me vent. Music, art, poetry, and other forms of expression help too! Next, I suggest talking to someone you can trust. Especially on a website like 7 cups, you can work with a listener to try and calm yourself down when you're getting worried. Plus, it always helps to know that you're understood and supported, even if it's online. Anyways, I wish you good luck and please contact me if you need any help. :)