12 Ways to Stop a Panic Attack

1. Seek therapy

Cognitive-behavioral therapy (CBT) and other types of therapy can often help people who have panic attacks and who have panic disorders. CBT aims to help you change the way you see challenging or frightening situations and to help you find new ways to approach these challenges as they arise.

2. Seek substance treatments (medical or non-medical)

Benzodiazepines, such as alprazolam (Xanax), can help treat the symptoms of panic when they occur. However, they won’t help treat an underlying anxiety disorder and can quickly lead to dependence. For this reason, doctors only recommend them for short-term use during a crisis. Always follow the instructions for safe use.

3. Use deep breathing

While hyperventilating is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack.

4. Recognize that you’re having a panic attack

By recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK.

5. Close your eyes

Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack. To reduce the stimuli, close your eyes during your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing.

6. Practice mindfulness

Mindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, this can combat your panic attack as it’s approaching or actually happening.

7. Find a focus object

Some people find it helpful to find something to focus all their attention on during a panic attack. Pick one object in clear sight and consciously note everything about it possible.

8. Use muscle relaxation techniques

Muscle tension is a symptom of anxiety, and muscle relaxation techniques can help reduce tension and promote relaxation during an attack. Progressive muscle relaxation aims to release tension in one group of muscles at a time to relax the whole body.

9. Picture your happy place

Guided imagery techniques can help reduce stress and anxiety.

10. Engage in light exercise

Research shows that regular exercise can not only keep the body healthy but boost mental well-being, too. Experts have found that exercising at 60 to 90 percent of your maximum heart rate for 20 minutes three times per week can help reduce anxiety.

11. Keep lavender on hand

Lavender is a traditional remedy that many people use to reduce stress and help them relax.

12. Repeat a mantra internally

Repeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack.

Source: https://www.healthline.com/health/how-to-stop-a-panic-attack#what-is-a-panic-attack

How do you manage stressful situations and a possible panic attack?

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