Panic attack is one of the most debilitating mental health conditions that many people struggle with today. It is no wonder many studies and researches have been conducted in an effort to establish the most efficient and effective ways of controlling panic attacks, if not get rid of it permanently. Medications and continuous therapy treatments have proven very effective in curbing the effects of this mental health condition, but it helps to know that just like any other type of health condition today, what you eat plays a very critical role in controlling or maintaining your panic attack disorder.
As is widely known, panic attacks affects the nervous system directly so maintaining a diet rich in Vitamins B is important in helping to nourish the nervous system and also help in calming it. As such, it pays to learn the types of foods that can play a significant role in controlling panic attacks as well as reducing the symptoms. Still on point, it will also pay to know the types of foods that are responsible for prompting the symptoms and worsening the condition so you can keep away from them and control the disease.
One of the most vital food categories is the B group of vitamins, which have proven very effective in strengthening the nervous system thus making it less susceptible to anxiety and panic attacks. As such, always ensure you take a balanced diet so you can control the panic attacks. Put more emphasis on foods rich in proteins, and ensure you have a daily intake of at least 20% of such foods such as seafood, meat, poultry, cheese, eggs, and tofu to mention but a few. At least 30-35% of your daily food intake should be made of baked potatoes, broccoli, asparagus, legumes, peanuts, watermelon, and oranges.
40-45% of the remaining should include pasta, whole grain cereal, oatmeal, wheat, bread, and brown rice. Needless to mention, your diet should be completed with regular physical activity and a changed lifestyle so you can curb the effects of panic attack and control the condition all together.
Foods that you must avoid
As previously mentioned, there are foods known to worsen the condition hence you must avoid them if you are to get the much needed relief from panic attacks. The first thing that you must avoid is alcohol as it is known to increase hyperactivity particularly in the nervous system. When you have an overactive nervous system, it will trigger an extra-ordinary level of alertness, which over time becomes very stressful and unmanageable. Other stimulants such as caffeine and high amounts of sugar found in drinks such as tea, chocolate, cola, should also be avoided under all costs in order to control and manage panic attacks.
Symptoms of panic attacks
Today, many people suffer from panic attacks, but the degree of severity will differ from one person to another. Some of the symptoms that characterize panic attacks include excessive sweating, lightheadedness, dizziness, fast heart beat, nervousness, hot flashes, hyperventilation among other factors.
Here are 5 important tips to help you overcome panic attacks
1. Relaxation exercises – relaxation exercises like Pranayam and Toga have proven very effective in curbing stress, thus controlling the level of hyperactivity in the nervous system. Relaxation exercises, coupled with deep breathing also calm the nervous system and the brain, and in the process particular chemicals are released that will curb the nerves and thus reduce the odds of attack.
2. You also need to map out your journey to recovery. Sometimes the condition is worsened by thinking too much, especially things that are beyond your control. Take time off your busy lifestyle and write down what you plan to achieve and in what period of time. Most cases are very mild and a positive change of attitude will go a very long way in controlling, and eventually stopping all attacks in the near future.
3. Divine intervention – don’t forget to pray for your situation. If your creator has put you in the situation, most definitely he has figured a way out for you. Keep the faith and keep praying with dedication and devotion until you receive your miraculous healing. If anything, faith is the direct opposite of nervousness or anxiety.
4. Pinpoint the root cause of the problem – identify the specific things that lead to panic attacks in the human body. If you can, create a list and list down all the reasons that triggered the first attack, and keep monitoring their occurrence and frequency of the attacks. This way, you can be able to recognize the panic signals and then go ahead to develop a positive mental attitude towards the condition.
5. Seek professional assistance – if the condition is persistent, the best course of action would be to talk to a psychiatrist or a professional counselor who will counsel you out of the situation.