A panic attack can be a terrifying and intense experience. Sometimes you can feel it coming and sometimes it's unexpected. Panic attacks can cause physical symptoms, including a pounding heartbeat, chest pain, sweating, and fast breathing.
There are many panic attack triggers—it all depends on the person. Perhaps you're going through a stressful time, or you're dealing with the death of a loved one. No matter the cause, below are some steps you can take to lower your chances of having a panic attack.
1. I Am Sober to Avoid Unhealthy Addictions
There is one thing that can really bump up your chances of having a panic attack and that's an unhealthy addiction. So, overindulging in caffeine, alcohol, or nicotine is a no-go. However, overcoming an addiction with apps can be easier than doing it on your own. That's why I Am Sober is an essential app to have close at hand.
I Am Sober is a sobriety counter app that uses daily pledges to make it easier to quit your addiction. The app features a progress tracker display where you can view your sober days, hours, minutes, and seconds. Additionally, you can see how much money you've saved, chat with community members, and get inspiration from different motivational packs.
Download: I Am Sober for iOS | Android (Free, subscription available)
2. Headspace to Get More Sleep
Sleep plays an important role in reducing the risk of panic attacks. And while the Headspace app is well known for its meditation sessions and focus guidance, it also has tons of sleep content that not many other apps offer.
To help you get the best sleep possible, Headspace offers sleep stories for adults, sleep meditation and breathing, sleep music, soundscapes, sleep radio, and a category called Nighttime SOS. This section comes in handy, particularly for people who have panic attacks, as the guided exercises lull you back to sleep if you ever wake up suddenly in the night.
Download: Headspace for iOS | Android (Free, subscription available)
3. Serenity for Soothing Meditation
Meditations are something you can do to manage your emotions and avoid panic attacks, and they may even help when you're in the middle of a panic attack. The Serenity app is your best bet if you need help centering yourself and calming your anxiety. Even though the Serenity app looks basic, the amount of meditation content available and the meditation skills you can learn are amazing.
For beginners who want to start a meditation practice, begin with the meditation foundations course or a course designed for something in particular like sleep or stress relief. In addition, there are daily mini-meditations or morning meditations to get your day going.
Download: Serenity for iOS | Android (Free, subscription available)
4. Yummly for a Healthy and Nutritious Diet
Did you know that your diet can make a difference when it comes to panic attacks? To lower your risk of a panic attack, it's best to stick to a healthy and nutritious diet. Fortunately, transitioning to a healthier diet is effortless with Yummly.
The Yummly app's Explore page is where you'll find recipes based on categories like Seasonal, Kid-Friendly, Cuisines, Courses, and Diets. And although Yummly offers an in-app meal planner, a grocery list, and a virtual pantry, the app is all about the recipes.
This means you won't overwhelm yourself with worrying factors like meal tracking and food logging. You can simply cook up a healthy, delicious meal from Yummly, enjoy it, and help keep your stress levels down.
Download: Yummly for iOS | Android (Free, subscription available)
5. Nike Run Club for Regular Exercise
Regular exercise is an excellent way to treat anxiety and lower the chances of triggering a panic attack. Your workout schedule doesn't need to be intense, a brisk walk or a gentle jog is more than enough. Nike Run Club is a completely free fitness app that allows you to track your activity, join challenges, take part in guided runs, and connect with others.
Don't be fooled by the name though; the Nike Run Club app isn't just for running, but walking too. The app can record your walking or running pace, BPM, time, shoe mileage, and kilometers. Plus, you can even listen to your favorite music while you move.
Download: Nike Run Club for iOS | Android (Free)
6. 7 Cups to Talk to a Support Group
Even though nothing is a substitute for having a loved one to talk to when you're going through a stressful experience, talking to like-minded people who understand what's happening is the next best thing. 7 Cups is an online platform and app that you can use to relieve anxiety and panic. Also, you can use it from the comfort of your own home!
Using 7 Cups, you can chat about your feelings and thoughts in groups, chat rooms, community forums, and even privately with a verified listener or therapist. What's more, 7 Cups offers something called My Growth Path. Here, you can take part in various self-improving exercises and activities in order to keep your cup full.
Download: 7 Cups for iOS | Android (Free, subscription available)
7. Breathwrk to Practice Breathing Exercises
Possibly the most effective way to prevent panic attacks is to practice breathing exercises on a regular basis. Furthermore, breathing exercises can also help to provide you with instant relief from a panic attack. With a wide range of breathing tools, classes, exercises, and practices to choose from, Breathwrk is the ultimate app for breathing.
Feel free to explore the app's various breathing exercises whether you want to calm down, improve your sleep, get energized, and lots more. Additionally, you can schedule your breathing for the day or take part in quick exercises and classes that the app chooses just for you. Breathwrk also lets you track your breathing stats and test your lungs.
Download: Breathwrk for iOS | Android (Free, subscription available)
8. Todoist to Manage Your Work Better
Managing your workload better can go a long way toward reducing your anxiety levels and lowering your chances of a panic attack. The Todoist app makes managing projects, organizing work, and completing tasks easy, straightforward, and fulfilling.
To get started, simply add a new daily task or create a project and then add the tasks you need to complete. You can even add recurring tasks to your planner, so you never forget your daily jobs. Plus, if you're working on a team project on Todoist, you can share it and work on it together with other collaborators.
Download: Todoist for iOS | Android (Free, subscription available)
Try These Apps to Lower Your Chances of Experiencing a Panic Attack
Did you know that it's fairly common for people to suffer from panic attacks? However, the chances are that you won't know exactly when a panic attack's going to happen. That's why it's important to know what you can do to avoid a panic attack beforehand even though it's likely you can't completely prevent one.
From avoiding certain substances and improving your diet to doing meditation and breathwork, be sure to add these steps to your regular routine. And always remember that, even though experiencing a panic attack is awful, it will soon pass.