How do you avoid getting panic attacks?

Going to therapy has helped me in the long term and learning that my anxieties are not real. But in the moment, when I feel overwhelmed, I get out of whatever situation I'm in. If I'm in my room, a lecture, the supermarket, whatever, I go outside and walk it off and breathe. Regular exercise also gets rid of extra anxiety.

That's a good question! I actually have 2 pieces of advice: practice ways to prevent panic attacks, AND learn & practice ways to get through panic attacks quicker and more easily. There are actually great research and advice guides online about this! (I say that because I don't have much space to write here). Anxietycoach.com really walks you through the basics of getting through a panic attack - it's exactly what they taught my girlfriend when she was inpatient. But, of course, ideally you can reduce the amount of panic attacks you have to begin with - that's prevention. There are lots of things you can do. 1) Be aware of your emotions. Try to notice anxiety really really early on. Are you feeling mildly stressed? Is an event approaching that may make you worried? 2) Check in with your breathing throughout the day. Every once in a while pause your thoughts for a second and ask: what is my breathing like? Shallow? Deep? Fast? This is another way to judge how you might be feeling. 3) Practicing stress-reducing activities like self-soothing, self-care, positive affirmations, CBT thought testing (recognizing and addressing cognitive distortions) and breathing techniques can help. So can grounding techniques - especially in the moments before a panic attack really hits. Google is your friend in learning new skills like this! Finally, consider seeing a counselor and/or psychiatrist because they can be a wonderful way of learning to manage, address, and cope with such strong anxiety.

I avoid getting panic attacks by focusing on my breathing. It helps me because then I can control it and it'll make the panic attack pass over quickly.

There are certain triggers that you may already know or are currently learning. A good way to avoid panic attacks to avoid the triggers. For example: I get panic attacks when my room is messy so I have to keep it clean to prevent them.

sometimes its hard..but you can do mindfulness or mediation or breathing too...it depends whatever suits you in your current situation.

Don't believe anything that you think. Ground yourself. Touch things, take in your surroundings. Name the colours of the walls. Explain what you touch, how does it feel? Cold, hot? Soft, hard? Be reflective, not reactive. Keep breathing. :)

I recommend talking yourself through it. Assuring yourself in your head over and over again that you are going to be okay and you can handle the panic. Breathing rhythmically and repeating you'll be okay can usually get you through it.

'Avoiding' panic attacks is probably a recipe for causing worse panic attacks, or forming bad habits down the line. I find that working with a Psychiatrist and Psychologist for medication and talk therapy (CBT) is the best long term plan for reducing the frequency and severity of my panic attacks, but I think everyone will find different things that work for them in the long run.

Well, avoid avoiding might be helpful. True, you can feel pretty bad when they happen, but your body can't sustain your anxiety forever. If you slowly and gradually, but repeatedly, expose yourself to triggers of anxiety/panic attacks, then you will slowly grow comfortable and more at ease in the triggering situations, and your worries should slowly disappear. Just make sure to not go too far too fast because that can do more harm than good and backfire.

You avoid the things that trigger them. If you can't do that, then you learn calming techniques to prevent a panic attack when you feel the signs of one.