How to Stop a Panic Attack
You don't have to be in a scary situation to have a panic attack.
Once you learn to spot one coming on, you can find ways to stop it.
Know the Signs
- You don’t have to be in a scary situation to have a panic attack.
- You could be on a hike at a restaurant or asleep in bed.
- All of a sudden you get a strong surge of fear.
- This triggers physical symptoms like a pounding heart, sweating, shortnes sof breath,
nausea, chest pain or trembling which can last 5 to 20 minutes. - Once you learn to recognize when attacks are coming on, you can find ways to stop them.
Live your life
- It’s understandable that you’d want to avoid a panic attack at all costs.
- But it’s important not to let fear control your life.
- For example, don’t avoid places where you’ve had panic attacks in the past.
- If you have one, stay where you are, if it’s safe.
- When the attack is over, you’ll realize that nothing terrible happened.
Talk to Yourself
- When you feel a panic attack coming on, remind yourself that you’re feeling anxiety &
not real danger. - You can even try directly addressing the fear.
- Practice a go-to response like, 'I am not afraid' or 'This will pass.'
Don’t Distract Yourself
-
As tempting as it may be to try to focus your mind elsewhere, the healthiest way to deal
with a panic attack is to acknowledge it. - Try not to fight your symptoms.
- But keep reminding yourself that they will pass.
Breathe Through It
- An attack may make you take quick, shallow breaths, so get your breathing under control.
- Close your eyes.
- Put your hand between your belly button & the bottom of your ribs.
- Inhale through your nose slowly & deeply.
- Then let all that air out gently through your mouth.
- You’ll feel the hand on your belly rise and fall.
- If it helps, you can count from 1 to 5 on each inhale & exhale.
- After a few minutes, you should start to feel better.
Keep Your Mind in the Present
- Notice 5 things you can see around you.
- Then 4 things you can touch.
- 3 things you can hear.
- 2 things you smell.
- 1 thing you taste.
- When you stay grounded in what’s going on around you, it gives your mind something
better to do than focus on fear or bounce from 1 worry to the next.
H.A.L.T. Your Attack
-
H.A.L.T. stands for hungry, angry, lonely, tired, 4 feelings that bring out the worst in
everyone. - If you’re prone to panic attacks, they can turn into triggers.
- When symptoms pop up, check in with yourself:
1. Am I hungry?
2. Am I angry?
3. Once you pinpoint what’s going on, you can take steps to fix it.
Progressive Relaxation
- When you feel a panic attack coming on,or if you are in the middle of one,tense 1 muscle
at a time & then relax it. - Repeat this everywhere until your whole body is relaxed.
Stop the ‘What Ifs’
- Panic attacks feed on thoughts of 'what if.'
- What if I can’t do it?
- What if I run into my ex?
- What if everyone laughs at me?
- Acknowledge that fear, then shift from 'what if' to 'so what?'
- Sometimes the worst-case scenario isn’t as bad as it seems.
Rate Your Fear
- When fear scrambles your mind, rate it on a scale of 1-10 every few minutes.
- This keeps you in the present moment.
- It’s also a good reminder that you’re not on a 10 the whole time.
Careful With Coffee, Alcahol & Smoking
- Caffeine can make you feel nervous & shaky.
- It can also keep you awake, which can trigger tiredness later.
- Nicotine & alcohol can make you feel calm at first, then make you jittery as your body
processes it. - All three can trigger panic attacks or make them worse.
- It’s best to avoid them.
Make Time to Exercise
- Physical activity lowers stress, which is one of the main causes of panic attacks.
- A workout, especially the kind that gets your heart pumping, can also get you to a
calmer place. - If you can’t workout, even a 10-minute walk can help.
Slow Down
- Slow your body down & your mind will follow.
- Practices like yoga & tai chi use slow body movements & train the mind to be calm &
aware.
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