Stress is omnipresent, and the credit for that goes to our current lifestyle. No matter how hard we try to ignore things that cause stress, most of our efforts are mostly in vain. As a result, stress piles up–and if not dealt with properly can lead to panic attacks, especially if you suffer from anxiety or a panic disorder. So, how can you avoid that? We got in touch with Dr Bhavna Barmi, senior clinical psychologist and relationship therapist from Delhi-based Happiness Studio, to find the answers.
First, let’s identify the cause of panic attacks
Your boss screaming at you, not being able to meet deadlines, or office politics are not the culprits behind panic attacks. Rather, they are just triggers. According to the Mayo Clinic, genetics, extremely stressful situations, and alterations in the way your brain functions are some of the reasons why you could be prone to panic attacks. Dr Barmi suggests that use of stimulants like amphetamines, cocaine, and caffeine; mitral valve prolapse, a minor cardiac problem that occurs when one of the heart’s valves doesn’t close correctly; and medication withdrawal can also cause panic attacks.
Note: certain disorders like hypoglycemia (low blood sugar) and hyperthyroidism (overactive thyroid gland) can also present panic-attack-like symptoms.
How can you avoid those panic attacks?
Well, panic attacks can be extremely challenging and disruptive. So the first step towards avoiding getting one is to identify your triggers. For instance, if not meeting your deadlines gives you severe anxiety and brings you to the edge of a panic attack, make sure that you never find yourself in a situation where you’re not on top of your work. Make a priority list, schedule your work, and try to stick to it. Bottom line: avoid getting into situations that will cause panic attacks.
Eating right can help too!
Day-to-day life can bring with it stresses both large and small. Taking them in your stride begins with taking care of yourself. What you eat has a large role to play in this:
1. Eat right and aim for a balanced diet. Stay away from foods that don’t agree with you, because their reactions can cause anxiety.
2. Avoid smoking and caffeine. They can ratchet up anxiety.
3. Stay away from alcohol and other stimulants. They may seem to have a calming effect, but they can mess up your emotional balance and sleep.
Change the way you think
Changing how we handle negative thoughts also can help. In our minds, we all keep up a type of running commentary about what we’re doing and seeing. Some of us get into the habit of focusing on irrational negative thoughts that make life harder than it has to be. For instance, your boss just pulled you up for the mistakes in the report you submitted. Instead of focusing on thoughts like “my boss hates me” or “I can’t do anything right”, see the criticism as an opportunity to grow.
Learn to recognize what you’re doing wrong, and replace those negative thoughts with positive ones. See the good in what happens and let go of things you can’t control.
Take care of your body
Taking care of yourself physically can also improve your state of mind. So…
1. Exercise regularly. It’s a proven stress-buster and it will help your mood, sleep, and just about everything else. Aim for at least two-and-a-half hours of moderately-intense activity each week, such as walking; or one hour of harder exercise, such as jogging or swimming laps.
2. Try Yoga, tai chi, and other slow-paced activities. They can simmer down anxiety.
3. Do breathing exercises. Learn to control the speed of your breathing. Work on it every day to ease anxiety.
4. Get enough sleep. It’ll ensure you’re more productive at work.
A few hacks to help you manage your job better
Rough workday? Constant job stress? These things can make anyone edgy. If you think it’s affecting you, try this hacks:
1. Manage your time better. Make to-do lists and give yourself enough time for each thing on the list. For instance, if you have a big project at hand, break the project down into manageable pieces and set mini-deadlines for it sub-task.
2. Be more vigilant while doing your tasks, so that you don’t have to waste time correcting your work later on.
3. Don’t commit to more work than you can handle. If your plate gets too full, check in (calmly) with your supervisor about how to prioritize.
