How to Survive a Panic Attack During a Workout?

It is absolutely crucial that you understand how to handle panic attacks during a workout. If you are experiencing a panic attack, it could be because your exercise plan is too intense for your current fitness level. It is important to know what triggers you so that you can find a different routine that will work for you.

What does it feel like to have a panic attack?

a woman having panic attack
a woman having panic attack

One minute you are having a normal day and the next you are feeling like the world is going to end. You feel your heart pounding in your chest and your head spinning. You might feel like you're dying or going crazy and not be able to breathe. Your body starts shaking uncontrollably, and it feels like something is squeezing your chest so tight that you can't breathe at all.

Difference Between an Expected and Unexpected Panic Disorder

Panic disorder is a type of anxiety disorder characterized by unexpected panic attacks and the fear of experiencing more. The difference between an expected and unexpected panic disorder is the intensity of the symptoms. An expected panic disorder is when someone has a mild case of anxiety that lasts for only a few days or weeks. An unexpected panic disorder, on the other hand, is when someone has severe symptoms that last for months or years. Unexpected panic disorders are often related to trauma in some way.

Triggers & Trigger Points When Experiencing Anxiety

headache being one of the physical triggers of anxiety
headache being one of the physical triggers of anxiety

Anxiety triggers are often difficult to pinpoint and can change from one day to the next. It's not always possible to predict what will trigger your anxiety, but there are some common triggers that people tend to experience. Anxiety triggers are often difficult to pinpoint and can change from one day to the next. It's not always possible to predict what will trigger your anxiety, but there are some common triggers that people tend to experience. 

Additionally, anxiety triggers can be physical or psychological in nature. Sometimes they are both. Physical triggers, such as headaches, muscle pain, stomach aches, and back pain, may be symptoms of an anxiety disorder. Psychological triggers include worrying about your future and feeling like you have no control over your life. People with depression, OCD (obsessive compulsive disorder), or PTSD (post-traumatic stress disorder) may have physical triggers as well. Physical triggers are often linked to a specific event that causes you to worry, such as seeing blood or smelling rotting flesh. They can also be caused by something that you can’t control, like your job status or the health of your loved ones.

Avoiding anxiety during pre-workouts

Yohimbe Bark Extract
Yohimbe Bark Extract

Pre-workout supplements should be made with safe ingredients to avoid anxiety and side effects. Unless you are a nutritionist, it can be difficult to determine what ingredients to avoid and which ones are healthy and conducive to your fitness goals. Below is a compiled  list of ingredients to watch out for:


Caffeine and pre-workout supplements can cause problems, if they are taken in excessive amounts. An energy drink has about 80 to 120 times the caffeine of a cup of coffee, an average of 2.5 to 7 ounces per energy drink. The legal pre-workout supplements that claim to have HGH-boosting effects contain between 350 and 500mg of the supplement per serving. It is the same as consuming a few energy drinks in rapid succession. Pre-workouts, including weaker supplements, have a wide range of caffeine levels. People who are very sensitive to caffeine should seek out pre-workouts that don’t include at least 200 grams of caffeine.

If you want to stay healthy, it’s best to stick with 400mg of caffeine per day and not use a pre-workout with a high caffeine content. If you do need the extra help, there are many alternatives in your arsenal.

Yohimbe Bark Extract

The term “Yohimbe bark extract,” this ingredient is also known as “Yohimbine” and “Yohimbe.” Yohimbine, a chemical found in Yohimbe bark extract, is banned from being used as a nutritional supplement because of its high concentration. In the US, it is a prescription medication. Currently, the FDA has not banned the use of Yohimbe Bark Extract, so supplement companies can incorporate it into pre-workout supplements.

Bitter Orange Extract

Bitter orange is considered to be very common on ingredient lists. Its benefit is fat and weight loss promotion. It's added to a pre-workout because it contains Synephrine, which is a stimulant. However, the NCAA has banned limited performance-enhancing substances such as those that contain Synephrine and they can cause heart problems such as heart palpitations. There's a high chance that taking bitter orange extract will increase your anxiety.

Additional Stimulants

It is possible to become anxious if you take too many stimulants. Take a moment to consider what it's like to drink too much coffee. You may feel tired afterward due to an increased heart rate. It's also dangerous to take more than one stimulant in a pre-workout. Because of this, it is recommended to choose a pre-workout with a few proven stimulants rather than one with a lot of artificial ingredients.

Home workouts is a safe way to deal with anxiety

Anxiety is a common condition that many people experience. It can be triggered by a wide range of factors such as work, relationships, and health. Many people turn to exercise to help them combat these feelings.

Home workouts are a safe way to deal with anxiety because they are less intimidating than going out into public spaces and they provide the feeling of being in control of your life. To know more on how to Build a home gym check this guide. With Home workouts, you can work out anytime, anywhere and you can customize your workouts to fit your needs. For example, some people like to workout in the morning before work or on the weekends when they have more time. Some may prefer a different schedule. If you are on a tight budget you can start on building your very own home gym with having a Budget Olympic Barbels, and creating your Budget Deadlift Platform.

The first step is to make sure that you have a good home gym setup. This includes having a good set of dumbbells, barbell, and bench press. You may want to check this Budget Olympic Barbell Guide or consider an upgrade on your rack, by considering or checking this article. You should also have a stable platform for your feet and proper space for your body to move around without getting in the way of other equipment.

PRO TIP: Before you buy a new pre-workout supplement, it's always a good idea to flip through the pages at the back of the bottle.

You need to read the labels, see what’s in it, and confirm their serving size if you want to avoid supplements that are proprietary blends. If you're not sure about any ingredients that are in products, do a quick Google search and read reviews from other people who have used the same ingredients.Stay healthy, stay fit!