13 Ways to Stop a Panic Attack
Panic attacks can be sudden and overpowering. Knowing what to do when they arise can reduce their severity or help stop them.
Panic attacks are relatively common, with one article stating that around 13%Trusted Source of people will experience one in their lifetime.
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What is a panic attack?
Panic attacks are sudden, intense surges of fear, panic, or anxiety. They are overwhelming, and they have physical as well as emotional symptoms.
If you have a panic attack, you might find you have difficulty breathing, you sweat profusely and tremble, and you may feel your heart pounding.
Some people will also experience chest pain and a feeling of detachment from reality or themselves during a panic attack, so they may think they’re having a heart attack. Others have reported feeling like they are having a stroke.
Causes
Panic attacks can happen by trusted Sources for various reasons, and sometimes they happen for no apparent reason.
You’re more likely to experience them if you:
have panic disorder
have another anxiety disorder
use certain substances or have a substance use disorder
use certain medications
have a medical condition, such as an overactive thyroid
have a condition that involves psychosis
A panic attack often happens when you’re exposed to a trigger, but triggers vary widely between people. In some cases, there may be no clear trigger.
However, some people find that the following can trigger an attack:
social events
public speaking
conflict
situations that remind you of past or current stress in your life
Here, learn more about the causes and triggers of panic attacks.
Symptoms
The Diagnostic and Statistical Manual of Mental Health Disorders, Fifth Edition (DSM-5) defines a panic attack as “an abrupt surge of intense fear or discomfort.”
They tend to start without warning, and symptoms reach a peak within minutes.
If you have a panic attack, here are some of the symptoms you might experience:
a pounding heart, palpitations, or rapid heart rate
sweating
shaking or trembling
difficulty breathing or feeling as if you are choking or being smothered
chest pain or discomfort
nausea or stomach upset
feeling dizzy, light-headed, or faint
feeling unsteady
chills or feeling hot
numbness or tingling
feelings as if things are unreal
feeling detached from yourself.
fear of losing control or “going crazy”
fear of dying
13 ways to stop a panic attack
1. Remember that it will pass
During a panic attack, it can help to remember that these feelings will pass and cause no physical harm, however scary it feels at the time.
Try acknowledging that this is a brief period of concentrated anxiety and that it will be over soon.
Panic attacks tend to reach their most intense point within 10 minutes of their onset, and then the symptoms will begin to subside.
2. Take deep breaths
Deep breathing can help bring a panic attack under control.
Panic attacks can cause rapid breathing, and chest tightness can make the breaths shallow. This type of breathing can make feelings of anxiety and tension worse.
Instead, try to breathe slowly and deeply, concentrating on each breath. Breathe deeply from the abdomen, filling the lungs slowly and steadily while counting to 4 on both the inhale and the exhale.
People can also try using 4-7-8 breathing, or “relaxing breath.” With this technique, the person breathes in for 4 seconds, holds the breath for 7 seconds, then exhales slowly for 8 seconds.
It is worth noting that for some people, deep breathing can make panic attacks worse. In these cases, the person can try focusing on doing something they enjoy instead.
3. Smell some lavender
A soothing scent can help relieve anxiety by tapping into the senses, helping the person stay grounded, and giving them something to focus on.
Lavender is a common traditional remedy known for bringing about a sense of calm relaxation. Many studies report that lavender can help relieve anxiety.
Try holding the oil under the nose and inhaling gently, or dabbing a little onto a handkerchief to smell. This oil is widely available online. However, people should only purchase it from trusted retailers.
If the person dislikes the smell of lavender, they could try replacing it with another essential oil that they prefer, such as bergamot orange, chamomile, or lemon.
Learn more about essential oils for anxiety here.
4. Find a peaceful spot
Sights and sounds can often intensify a panic attack. If possible, try to find a more peaceful spot. This could mean leaving a busy room or moving to lean against a nearby wall.
Sitting in a quiet place will create some mental space, and it will make it easier to focus on breathing and other coping strategies.
5. Focus on an object
When a person becomes overwhelmed with distressing thoughts, feelings, or memories, concentrating on something physical in the environment can help them feel grounded.
Focusing on one stimulus can reduce other stimuli. As the person looks at the item, they may want to think about how it feels, who made it, and what shape it is. This technique can help reduce the symptoms of a panic attack.
If the person has recurring panic attacks, they can carry a specific familiar object to help ground them. This may be something like a smooth stone, a seashell, a small toy, or a hair clip.
Grounding techniques such as this can help people deal with panic attacks, anxiety, and trauma. Learn more about grounding techniques here.
6. The 5-4-3-2-1 method
Panic attacks can make a person feel detached from reality. This is because the intensity of the anxiety can overtake other senses.
The 5-4-3-2-1 method is a type of grounding technique and a type of mindfulness. It helps direct the person’s focus away from sources of stress.
To use this method, the person should complete each of the following steps slowly and thoroughly:
Look at 5 separate objects. Think about each one for a short while.
Listen for 4 distinct sounds. Think about where they came from and what sets them apart.
Touch 3 objects. Consider their texture, temperature, and what their uses are.
Identify 2 different smells. This could be the smell of your coffee, your soap, or the laundry detergent on your clothes.
Name 1 thing you can taste. Notice whatever taste is in your mouth, or try tasting a piece of candy.
7. Repeat a mantra
A mantra is a word, phrase, or sound that helps with focus and provides strength. Internally repeating a mantra can help a person come out of a panic attack.
The mantra can take the form of reassurance and may be as simple as, “This too shall pass.” For some, it may have a more spiritual meaning.
As the person focuses on gently repeating a mantra, their physical responses will slow, allowing them to regulate their breathing and relax their muscles.
8. Walk or do some light exercise
Walking can remove a person from a stressful environment, and the rhythm of walking may also help them regulate their breathing.
Moving around releases hormones called endorphins that relax the body and improve mood. Taking up regular exercise can help reduce anxiety over time, which may lead to a reduction in the number or severity of panic attacks.
Learn more about the benefits of exercise here.
9. Try muscle relaxation techniques
Another symptom of panic attacks is muscle tension. Practicing muscle relaxation techniques may help limit an attack. This is because if the mind senses that the body is relaxing, other symptoms — such as rapid breathing — may also diminish.
A technique called progressive muscle relaxation is a popular method for coping with anxiety and panic attacks.
This involves tensing up and then relaxing various muscles in turn. To do this:
Hold the tension for 5 seconds.
Say “relax” as you release the muscle.
Let the muscle relax for 10 seconds before moving on to the next muscle.
10. Picture your happy place
A person’s happy place should be somewhere they would feel most relaxed. The specific place will be different for everybody. It will be somewhere they feel relaxed, safe, and calm.
When an attack begins, it can help to close the eyes and imagine being in this place. Think of how calm it is there. People can also imagine their bare feet touching the cool soil, hot sand, or soft rugs.
11. Take any prescribed medications
Depending on the severity of panic attacks, a doctor may prescribe a use-as-needed medication. These medications typically work fast.
Some contain a benzodiazepine or a beta-blocker. Propranolol is a beta-blocker that slows a racing heartbeat and decreases blood pressure.
Benzodiazepines that doctors commonly prescribe for panic attacks include Valium and Xanax.
However, these drugs can be beTrusted Source is highly addictive, so people should use them exactly as their doctor prescribes. Taken with opioids or alcohol, they can have life-threatening adverse effects.
A doctor may also describe selective serotonin reuptake inhibitors, which can help prevent panic attacks from occurring in the first place.
12. Tell someone
If panic attacks frequently occur in the same environment, such as a workplace or social space, it may be helpful to inform somebody and to let them know what kind of support they can offer if it happens again.
If an attack happens in public, telling another person can help. They may be able to locate a quiet spot and prevent others from crowding in.
13. Learn your triggers
A person’s panic attacks may often be triggered by the same things, such as enclosed spaces, crowds, or problems with money.
By learning to manage or avoid their triggers, people may be able to reduce the frequency and intensity of panic attacks.
When to see a doctor
If you have concerns about panic attacks, consider talking with a doctor, especially if:
You have one or more trusted Source panic attacks and continue to worry about panic attacks for a month or longer.
You find yourself changing your behavior after an attack.
Your concerns or feelings of fear or anxiety are affecting your work, studies, or daily life.
Summary
Many people experience panic attacks, in which they suddenly feel anxious and not in control of a situation, possibly without knowing why.
You may feel breathless or as if you are having a heart attack, and it can be very frightening.
Panic attacks can occur unexpectedly and have a significant impact on your daily life, but there are ways to manage them. Treatment is also available for panic and anxiety disorders, which may be an underlying condition.
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