How to Stop a Panic Attack: Practical Strategies for Calming Your Mind and Body
A panic attack can feel overwhelming and frightening, but it’s important to remember that it’s a temporary response to heightened stress or fear. Your body is reacting to a perceived threat, even if there’s no actual danger. Here are practical steps to help you regain control and ease the intensity of a panic attack.
1. Recognize the Symptoms
Understanding that you’re experiencing a panic attack—not a heart attack or other medical emergency—can help you stay grounded. Common symptoms include:
- Racing or pounding heart
- Shortness of breath
- Sweating or chills
- Trembling or shaking
- Dizziness or feeling faint
- A sense of detachment or unreality
Remind yourself: This is a panic attack. It will pass.
2. Control Your Breathing
Rapid breathing (hyperventilation) can worsen panic symptoms. Practice slow, deep breathing to help calm your body:
- Inhale deeply through your nose for 4 counts.
- Hold your breath for 4 counts.
- Exhale slowly through your mouth for 6 counts.
- Repeat this for 1-2 minutes.
Focusing on your breath can reduce the intensity of symptoms and shift your attention away from panic.
3. Ground Yourself in the Present
Use grounding techniques to bring your focus back to the present moment:
- 5-4-3-2-1 Technique: Name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
- Hold a Comforting Object: Touch a soft blanket, squeeze a stress ball, or hold an item that makes you feel safe.
Grounding helps break the cycle of spiraling thoughts.
4. Repeat a Calming Affirmation
Use reassuring phrases to remind yourself that the panic attack will pass. For example:
- I am safe right now.
- This feeling is temporary.
- I have been through this before, and I can get through it again.
Repeat these affirmations until you start to feel calmer.
5. Relax Your Body
Tension often builds in the body during a panic attack. Try these relaxation techniques:
- Progressive Muscle Relaxation: Tense and then release each muscle group, starting with your feet and working up to your head.
- Stretching or Gentle Movement: Stretch your arms, neck, or back, or try a slow walk to release built-up tension.
6. Use a Distraction Technique
Focusing your mind on something simple and neutral can help redirect your attention. For example:
- Count backward from 100.
- Recite song lyrics or a poem you know by heart.
- Solve a simple math problem in your head.
7. Seek Support
If possible, talk to someone you trust. Let them know you’re experiencing a panic attack and need support. A calming voice can help you feel less alone and more grounded.
8. Practice Preventative Care
While you can’t always prevent panic attacks, you can reduce their frequency and intensity by:
- Prioritizing regular sleep, exercise, and nutrition.
- Practicing relaxation techniques like yoga or meditation.
- Identifying and addressing triggers with the help of a therapist.
Final Thoughts
Panic attacks are intense but temporary. By using these strategies, you can regain a sense of control and ease the symptoms. If you experience frequent panic attacks, consider seeking professional support from a therapist who can help you explore underlying causes and long-term coping strategies.
Remember, you’re not alone, and there are effective tools to help you navigate these challenging moments.
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