Everyday habits that could trigger panic attacks

Imagine starting your day with a cup of coffee, catching up on the news, and stepping out into the crisp winter air. For most, these are routine activities, but for someone prone to anxiety, they can be the spark that ignites a panic attack. Actress Elizabeth Olsen knows this all too well, having shared how sudden temperature changes could trigger her panic attacks.

Panic attacks often mimic heart attacks, causing hyperventilation, chest pain, shortness of breath, sweating, and nausea. About one in ten Americans experience a panic attack each year, and a third will have at least one in their lifetime.

Experts warn that seemingly harmless daily habits might be the culprits. Elizabeth Olsen described how shifts in temperature or hunger could trigger her attacks, leading to intense fear and physical symptoms.

Panic attacks typically have a trigger, but sometimes they occur without a clear cause, activating the body’s fight-or-flight response. Symptoms include chest tightness, rapid heartbeat, dizziness, and a sense of impending doom.

The aftermath of a panic attack can feel like a hangover, leaving you fatigued and drained. Fear of another attack can create a vicious cycle, where the anticipation of panic triggers more anxiety.

Licensed therapist Attiya Awadallah notes that fear itself is a major trigger. Anticipatory anxiety primes the body to react to minor discomforts, escalating into a full-blown attack.

Understanding these triggers can help manage and prevent panic attacks. Rapid shifts between hot and cold can elevate heart rate and cause discomfort, often mistaken for panic attack symptoms. Procrastination is another trigger, as delaying tasks builds anxiety until it explodes into panic.

Avoidance behavior, like steering clear of crowded places, can also lead to panic attacks. Overcommitting to activities to avoid isolation can backfire, causing anxiety and panic due to lack of rest.

Skipping meals can trigger anxiety by causing low blood sugar. Labeling yourself as anxious can make you hypervigilant, increasing anxiety. Lastly, constant exposure to negative news can keep your brain in a heightened state of anxiety.

Experts suggest maintaining a balanced schedule, eating regularly, and reframing your self-view to manage anxiety better.

References Everyday habits that raise your risk of a panic attack - as Elizabeth Olsen reveals she had one 'every hour' in her 20s | Daily Mail Online.