What are some good techniques to try to stop a panic attack before it happens?
Last Updated: 11/27/2017 at 3:15am
Shawn Wilson, LCSW
Clinical Social Work/Therapist
I provide supportive counseling and psychotherapy. I utilize cognitive-behavioral and solution focused strategies to address client concerns. Personal coaching is available.
Top Rated Answers
It depends on the origin of the panic attack. What has helped for me is, instead of being reactionary (if you're not in a state where thinking of your situation will trigger you automatically), identify your anxieties, identify their origins, acknowledge them for what they are and simply let them pass. Do not suppress your feelings: acknowledge them as being part of you, not degrading yourself for having these feelings, but let them go if it isn't helping you. If you can remove yourself from the situation and have a nice caffeine free drink and chill out. Be proactive. If you're around people who give you anxiety, or if you feel it elevating, remove yourself. Sometimes you don't know when it's going to hit, but if you feel it building at all and have time to refresh yourself, GO RESET!!! Even if it's "not that bad" it's easier to deal with negative influences with a blank canvas.
Practice calmness and meditation, self-love affirmations. Gratefulness journals. I see panic attacks as a large amount of negative energy in one's body. If you start to see and feel life as more positive, you wont be a match to have panic attacks as much, or at all. Panic attacks are terror and fear. Positive energy blots that all out.
Control your breathing. Most panic attacks cause rapid and shallow breathing which fuels the attack, causing the symptoms to linger. By controlling your breathing, you can help to return your heart rate to normal, lower your blood pressure, slow the sweating, and re-establish a feeling of being in control.
Try and get outside, deep breathing techniques, distract yourself, play with an animal, dance to your favourite song.
When I feel a panic attack coming, I try to do something calming and repetitive, like knitting. It serves as a distraction without being difficult to think about. I also breathe deeply from my stomach and let the air out slowly.
Distract yourself by doing something thay can make you smile no matter what. Stay there and recollect your thoughts. Dont forget to breath. You're doing great
Taking deep breaths helps and thinking positive thoughts also can prevent a panic attack. taking your mind off of the topic creating a panic attack may also work. everyone finds something different that helps themselves the most.
Check your environment and surroundings. Sometimes just going out for a walk or getting some fresh air can make an incredible difference. If possible, put some music on (classical is an excellent choice for calming the mind)! Remind yourself that you have the ability to control the anxiety!
Square breathing! You breath in for 4 seconds, then out for 4 seconds, and do it 4 times. Also paying attention to one thing, describe the object and the things around/ on it.
Hmm, I would try to get my mind off of whatever that's bothering me. I would try to relax as much as possible, and go to a place where I feel the most comfortable (in bed, around family, etc.) Hope this helps :)
When I feel a panic attack coming a try to separate myself from the situation or place I am in. I go to some place cool and quiet, like a bathroom. Splashing some cold water on my face and taking some deep breathes in through the nose out through the mouth can help slow down my thoughts and prevent the panic from continuing.
I also suffer from panic attacks and usually I can never predict when they happen... I've taught myself to deal with them relatively quickly though: the key is breathing. When you have a panic attack you start breathing really hard and really quickly. This is called hyperventilation. It basically drives your panic attack forward and keeps the anxiety going. To stop this, you need to concentrate on your breathing and try and breathe as slowly as you can. I know in real life it is really hard to think about how you breath when you are having a panic attack, but if you practice you will eventually learn to control your anxiety and you will be able to recover much faster. Good luck:)
when you feel like you are being triggered try to relax do what ever relaxes you. go away from crowds. listen to music. try to eliminate things that trigger you.
Understanding the symptoms of a panic attack are key to stopping it before it happens. When you feel the onset of the attack, it is important to control your breathing by taking long, even breaths in through the nose, and out through the mouth. This will allow you to focus, and calm down your system, preventing the panic attack.
Breathing techniques can be surprisingly effective. Hyperventilating causes many of the panic symptoms such as hold/numb extremities and spaceyness/loss of focus. Breathe slowly into your nostrils and slower still out of your mouth. Avoid quick, shallow breaths at all costs.
It all depends on you. For me, panic attacks can be sudden or it can be a build up of my anxiety over time which leads to a panic attack. I find meditation sometimes helps me to reduce my anxiety but you also need to think about the triggers for your attacks and ways to approach this. Click on Path at the top of your page and look at the self help guides for tips on how to help you. There is no shame in needing to try different things to find one that works best for you.
Become aware of the physical and cognitive symptoms that usually come for you when you have a panic attack. Once you know them, you'll be able to know pretty early on that you're about to have an attack and you can employ your coping skills. Breathing exercises work for me.
Focus on something entirely new and really focus on it. If you're panicking about a crowd, focus on a random building really hard and start thinking of questions about it so that your brain stops worrying about the other thing.
Related Questions: What are some good techniques to try to stop a panic attack before it happens?
My mom caught me masturbating and I am so embarrassed that I don't want to go out of my room even. What do I do?Sometimes I cannot breathe and I am suddenly freaking out. It feels like a mini panic attack but it’s only a few seconds. What is it?Sometimes, my heart just starts racing and I can’t breathe for a few seconds/minutes. It feels like I’m having a panic attack but it’s really quick. I don’t know if it is one, or what to do. Help?Can you have a panic attack during an anxiety attack?Why is it that I've only had a panic attack once? Could I have had other times to?How do you know you're having a panic attack?I faint but still conscious during some of my panic attack. Is this normal or is it something to be concerned about?Im having panic attacks for years but only like once a month(sometimes nothing for 2months, sometimes 3in a day). Should I visist a doctor or is it not serious enought to worry about it?Ive had 12 panic attacks in the past 8 hours. Is it just one long panic attack or 12 different ones? And is this normal?I keep having random flashes of surreal/depressing feelings that lasts only seconds. What could this be and why does it keep happening?