What's the best way to stop the panic attacks from beginning?
Last Updated: 04/26/2021 at 3:20pm
Alex DS Ellis, MA, LMFT
Marriage & Family Therapist
Feeling depressed or anxious can be so overwhelming. I want to help you feel better and be able to enjoy life. You are not alone and you deserve emotional support.
Top Rated Answers
The best thing you can do is to stop your thoughts. Do this by pausing whatever you are doing. Go to a space where you feel safe. If you cannot, create a mental space. Sit, and just breathe. Focus on your breath. When a thought comes into your mind, gently tell it to go away and mind its own business. If you aren't thinking, then your mind has no fuel with which to attack you with. Breathe. Just breathe.
Take a step back and breathe. If your mind panics, your body will follow - but this also works the other way around. Focused breathing will give you something to occupy your mind with other than stressful thoughts, and it will ground you in your body and the now so you won't get carried away. None of this means you should ignore what you feel: acknowledge the feelings of panic, but don't focus to hard on them - just ride them out. Remind yourself that you control the feelings and that they do not control you, and breathe.
Try to realize what triggers your panic attacks. A lot of times there are no triggers, but if you can pin point what causes your panic attacks you can prevent them from happening.
I usually, when I have panic or a friend is having a panic attack, is close my/their eyes and focus on a sound. If you focus hard enough then your nerves will calm down and then you'll know for next time.
Deep Breathing (in through your nose, out through your mouth), guided imagery(i'm on a beach with clear water and white sand and bright sunshine), and stretching help distract me from anxious thoughts
Knowing your triggers is, from my experience, one of the best ways to prevent panic attacks. Also, knowing what the start of a panic attack feels like (racing heart, sweats, dry mouth, shaking etc) can help you find someplace safe and quiet to ride out the panic attack.
I have them all the time, it comes back to you to be strong and calm enough to prevent them. If it's not working consult an expert. Be strong
Deal with your fears and problems through self -development, Understand that your fears and thoughts don't exist around you, they just exist in your brain.
I saw a cool trick on Reddit a while back. When you feel anxiety coming on, blowing air onto your thumb can calm you down. It works, somehow.
Know what makes you have panic attacks and try your best to avoid those situations. Do whatever makes you calm.
the best way to avoids panic attacks is to breathe deeply and keep checking in with yourself. every so often, remind yourself where you are, what time it is, and what you're doing. keep grounding yourself throughout your day.
if you can, try to not put yourself in situations where those panic attacks might occur. if theres a specific trigger that will set a panic attack off, tell others about it (if your comfortable with doing that) so that they can avoid triggering you, or possibly help you if you do end up getting triggered.
One of the ways I find really helpful are grounding techniques. They kind of bring you back to reality while distracting your brain from the panic. One example is naming 6 red things you see, 5 orange things, 4 yellow things, 3 green things, 2 blue things, and 1 purple thing. Another one uses the sense. It’s listing 5 things you can see, 4 things you can touch/feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. I find they are super super helpful when you feel you are starting to have a panic attack. I hope they help!
it's important to be aware of your surroundings and keep telling yourself you'll be fine. it would also help having a friend or someone to reassure you in the moments beforehand. one thing i have realised is when you are in touch with reality, it is less likely you will have a panic attack. constantly tell yourself where you are, what you feel etc. By doing so, your brain will trick itself into thinking you are fine . The human body is complex, by reassuring yourself your body will also think everything is fine, hopefully this helps prevent any future attacks :)
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