May 20, 2022
Stop Panic

11 Ways to Stop Panic Attack

Stop Panic

Panic episodes may be frightening and come on suddenly. Here are 11 ways to help you manage or stop panic attacks. Some may assist you in the short term, while others may assist you in the long term.

1. Seek counseling

People who suffer from panic attacks and panic disorders can benefit from cognitive-behavioral therapy (CBT) and other forms of psychotherapy. CBT attempts to help you modify the way you see difficult or frightening events and to help you develop new strategies to deal with them when they happen.

CBT can be found for people or groups, online or in-person, and the duration of treatment can also vary. Your therapist will expose you to anything that might provoke a panic attack and help you work through it in exposure-based CBT.

In 2018, 37 adults in Korea participated in a mindfulness-based program once a week for four weeks to explore if short therapy may help lessen panic disorder symptoms. One part of treatment was to pay attention to their heart rate, as some patients have cardiovascular symptoms during a panic attack.

The findings showed that individuals might better control their symptoms following therapy by using their own cognitive processes. This was, however, limited research with no control group. More study is needed to determine the efficacy of short-term treatment.

2. Remember it wil pass

During a panic attack, it might be helpful to realize that these symptoms will pass and will do no bodily harm, no matter how frightening they may feel at the moment. Try to remember that this is a temporary moment of intense worry that will pass quickly.
Panic attacks often reach their peak intensity within 10 minutes after the start, after which the symptoms begin to fade.

3. Take deep breaths

Panic episodes can result in fast breathing, while chest tension can produce shallow breathing. Anxiety and stress might be exacerbated by this sort of breathing.
Instead, attempt to breathe slowly and deeply, focusing on each inhalation and exhalation. Breathe deeply from the abdomen, slowly and gradually filling the lungs while counting to four on both the inhale and exhale.

People might also attempt 4-7-8 breathing, often known as “relaxing breath.” This technique involves inhaling for 4 seconds, holding the breath for 7 seconds, then exhaling gently for 8 seconds. It is worth mentioning that deep breathing might exacerbate panic episodes in certain persons. In these circumstances, the individual should try to focus on something they like doing instead.

4. Find a peaceful place to focus

Sitting in a peaceful environment will allow you to establish some mental space, making it simpler to focus on breathing and other coping tactics.

When a person is overwhelmed by upsetting thoughts, feelings, or memories, focusing on something concrete in their surroundings might help them feel grounded.
Concentrating on one stimulus can lessen the impact of other stimuli. As the individual examines the object, they may consider how it feels, who manufactured it, and what form it is. This method can help alleviate the symptoms of a panic attack.

5. Try muscle relaxation techniques

A popular strategy for dealing with anxiety and panic episodes is gradual muscle relaxation. This entails tensing and then releasing several muscles in sequence. To accomplish this, first:

  • 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.

6. The 5-4-3-2-1 method

Panic attacks can cause a person to feel disconnected from reality. This is due to the fact that the intensity of the worry can overpower other senses.
The 5-4-3-2-1 approach is both a grounding technique and a mindfulness practice. It helps to shift the person’s attention away from the causes of stress.
To apply this approach, the user should take their time and go through each of the following steps:

  • 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. Smell some lavender

A relaxing aroma can help reduce anxiety by appealing to the senses, allowing the individual to feel grounded, and providing them with something to focus on.

Lavender is a well-known traditional treatment for promoting a sense of peace and relaxation. Many research show that lavender can aid with anxiety relief.

8. Walk or do some light exercise

Walking can assist a person get away from a stressful situation, and the rhythm of walking can help them control their breathing.

Moving about releases endorphins, which soothe the body and increase mood. Regular exercise can help reduce anxiety over time, perhaps reducing the amount or severity of panic episodes.

9. Picture your happy place

A person’s happy spot should be a place where they feel most at ease. Everyone will have a distinct specific location. It will be a place where people feel relaxed, safe, and at ease.

When an attack begins, it might be beneficial to close one’s eyes and envision oneself at this location. Consider how peaceful it is there. People can also see their bare feet contacting chilly earth, scorching sand, or soft carpeting.

10. Speak to a person

If panic attacks occur regularly in the same area, such as a job or social setting, it may be beneficial to notify someone and let them know what type of assistance they can provide if it happens again.

If an incident occurs in public, informing another person might be beneficial. They might be able to find a secluded area and keep others at bay.

11. Practice mindfulness

Concentrate on familiar bodily sensations, such as pressing your feet into the ground or feeling the texture of your pants on your palms. These precise feelings anchor you to reality and provide you with something objective to focus on.

  • focusing your attention on the present
  • recognizing the emotional state you’re in
  • meditating to reduce stress and help you relax

Mindfulness practices, such as meditation, can help control anxiety symptoms, according to experts, but it’s unclear if they can treat an underlying anxiety condition.

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