Understanding the Role of Exercise in Improving Mental Health and Reducing Anxiety and Panic Attack Symptoms


Those who have ever suffered from a panic attack can attest to how scary and overwhelming it can be. It’s a sudden feeling of dread, accompanied by physical sensations like sweating, trembling, and heart palpitations. Panic attacks can happen to anyone, and the triggers can be as diverse as they are unpredictable. In this blog post, we will explore the most common triggers of panic attack (napadaj panike) and discuss some ways to reduce their frequency.

1. Stress
Stress is one of the most common triggers for panic attacks. Studies show that our response to stress activates the “fight-or-flight” response, which can cause anxiety and panic. This is why people who are already prone to anxiety are more likely to experience panic attacks during times of high stress. Meditation, yoga, and regular exercise can help to reduce stress levels and the likelihood of experiencing a panic attack.
2. Specific Phobias
People with specific phobias, such as fear of flying or heights, may experience panic attacks when they are forced to confront their fears. Exposure therapy is a common technique used to treat specific phobias, where the person is gradually exposed to their phobia in a controlled and safe environment. This can help desensitize them to their fear and reduce the likelihood of experiencing a panic attack.
3. Social Situations
Social anxiety disorder is a type of anxiety disorder that causes people to feel intense fear and discomfort in social situations. It’s particularly common in people who are introverted or shy, and it can cause panic attacks when they are forced to interact with others. Cognitive-behavioral therapy is a common treatment for social anxiety disorder, which teaches people how to challenge and reframe their negative thoughts about social situations.
4. Hormonal Changes
Hormonal changes can also be a trigger for panic attacks, particularly in women. Menstruation, pregnancy, and menopause are all times when hormones can fluctuate dramatically, and this can cause anxiety and panic. Hormone replacement therapy can sometimes be helpful in reducing the frequency and severity of panic attacks.
5. Medications

Certain medications, such as stimulants and antidepressants, can sometimes trigger panic attacks. If you are taking medication and are experiencing panic attacks, it’s important to speak to your doctor to discuss alternative treatment options or adjusting your dosage.

In conclusion, understanding the triggers of panic attacks can be helpful in reducing their frequency. Stress, specific phobias, social situations, hormonal changes, and medications are some of the most common triggers. By adopting healthy lifestyle habits, seeking counseling, and taking medication as instructed, people can reduce the frequency and severity of panic attacks. It’s important to seek professional help if panic attacks are interfering with your daily life or causing significant distress.