What is a safe way to stop a panic attack? Is there any way to stop them, or do you just have to ride them out?
Last Updated: 12/02/2019 at 8:08am
Licensed Professional Counselor
I enjoy working with individuals of all capacities as I view the role of therapist as one in which you help the client learn to cope with the pressures of daily life.
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What I do when my daughter has one is get her to focus on counting from one to ten slowly each breath is 1 out is 2 in is 3 etc. By focussing on breathing and counting it seems to calm her down. I make her do it over and over till the panic subsides.
Stop focusing on bodily response. Don't focus on how fast your heart is beating or how you are sweating. Rather, take a deep breath-- exhale-- inhale -- exhale-- and only focus your mind on your breath. It would make you aware that you are in control of both your body and your mind and that might be able to distract yourself from your panic attack in a safe way.
Regularly practicing mindfulness skills can help you to cope with panic attacks when they happen. Some people use breathing exercises, such as square breathing, to relax themselves while other prefer other mindfulness techniques. Trying different techniques out when you aren't having a panic attack and practicing them can prepare you to cope with them when they do happen, and sometimes even to stop them.
Take some really deep breaths, put on some music and or do something you love. Wrapping something around your self always helps you feel safer.
remove youself from the trigger. and breathe if you can remove yourself and calm down you can stop a panic attack.
I have had a few panic attacks where I didn't know what to do, and they lasted a lot longer than when I made and followed certaintechniques to make them stop. If there is another person in the house, I will ask them to put their arms around me because I have found that pressure on my body helps me calm the attacks. If I am alone I will try to put on loud, fast music and focus on the beats in the song.
Sometimes you can stop them, I'd suggest using some deep breathing, in through your nose for eight seconds, out through the mouth for eight seconds. It helps. If that doesn't work, maybe try some calming music. If that doesn't work, and none of your other typical methods work, you may just have to ride it out.
I have found that deep breathing has been very useful for trying to gain some control in a panic attack. It helps to practice beforehand! Deep breathing can also be blending with a healthy dose of mindfulness - experiencing an emotion without judgment. Both of these approaches can be very helpful and practiced wherever and whenever!
You generally have to ride them out and probably would be safest. However you can try to repeat to yourself that everything will be okay and that this too will pass.
Even though it seems impossible but there are ways to stop a panic attack. When I first started to have them, I allowed them to last till the end. It was horrible. But now, since I am more experienced, I have found a few methods to stop my panic attacks. I breathe in and out and I also look around at my surroundings. I try to bring myself to the present and try to maintain focus. When I breathe, I take in deep breathes. In and out. Slowly. This took a while but it finally came to use when I started to meditate. Meditating daily really helps when you are in need of serenity. Also, you can try to take your mind off of that panic attack and take your mind off of your pounding heart. Distract yourself.
First, you must acknowledge that a panic attack is happening. Is your heart beating rapidly? Are you sweaty, nauseous, is your mouth dry, or your knees weak? Once you have done this, go to a private area if you are not already in one and count to 10. Breathe evenly, and slowly. Tell yourself that you are safe and everything is okay. If this doesn't work, tell someone(preferably a parent or trusted adult)that you are panicking. You must be brave, I believe in you!
To stop a panic attack try and remove yourself from the current environment . When removing yourself find an area to sit. When you are sitting down breath slowly , make sure to take deep breaths and following with a simple exhale and inhale method. Make sure that you have somebody else around you and ask that they get you some form of drink. If you need to cry , let yourself cry it is good to cry at points as it helps you relieve your emotions.
Breathe, and ride them out, think of a happy place, always know it will be over soon. It is scary but it will soon be over.
Breathing is a great way to ease the distress of a panic attack. Slowing down your breath and even counting your inhales and exhales both distracts your mind and calms your nervous system. Exhaling for more counts than inhaling naturally slows down your heart rate (i.e. inhaling to the count of 4 and exhaling the count of 6).
Panic attacks can be calmed by talking someone through along with breathing control using a paper bag if possible. Learning to breathe deeply too from the diaphragm.
First stop and take yourself away from the situation, notice your heart beat going faster as well as the rhythm of your breath, then sit down and focus on your breath making big deep breaths in and out, and stay focused until you can bring your breath to a regular pace, watch your heart slow down, and feel your self coming into the moment. Panic attacks are extremely scary, and it is important to notice it coming before it comes if you do you can easily bring yourself back and relax, practicing mindfulness and meditation can bring you back and help you stop the panic attacks.
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