The effects of panic attacks can be powerful and unexpected. Knowing what to do may help people calm their signs and reduce the intensity of panic attacks when they occur. According to the report, around 13% of people will have a panic attack at some point. Although it is impossible to foresee when a panic attack will strike, having a plan in place for what to do when one does can make an individual feel more in control and help them handle panic attacks more effectively. You can immediately control your panic attack symptoms using deep breathing, meditation, muscular relaxation, and more. This article will take you through effective methods on how to stop panic attacks, so continue reading to know more.
What is a panic attack?
A severe, quick burst of fear, worry, or anxiety is known as a panic attack. They are unpleasant and show both physical and emotional symptoms. When you experience a panic attack, you can have trouble breathing, excessive sweating, trembling, and a racing heart. Some people may believe they are having a heart attack because they experience chest discomfort and a sense of detachment from reality or themselves during a panic attack. Others have described getting a stroke-like experience.
What are the symptoms of a panic attack?
They frequently begin suddenly, and symptoms peak within minutes. Here are some signs of a panic attack that you could experience:
- Palpitations, a pounding heart, or a fast heartbeat.
- Sweating, trembling, or shaking.
- Breathing difficulties or sensations of choking or suffocation.
- Chest discomfort or pain.
- Stomach upset or nausea.
- Feeling tired, nauseous, or dizzy.
- Overheated or having the chills.
- Tingling or numbness.
- Having lost touch with who you are.
- Dread of "going crazy" or losing control.
- Fear of dying.
How to stop panic attacks?
To stop panic attacks, here are some strategies you can try:
1 Deep Breathing
Deep breathing might assist you in handling a panic attack. Rapid breathing and shallow breathing are also symptoms of panic episodes. Using this breathing technique might exacerbate tension and anxious sensations. Instead, try to breathe deeply and slowly while focusing on each breath. Inhale deeply from the belly, gently and gradually filling the lungs. Additionally, individuals might experiment with 4-7-8 breathing, commonly known as "relaxing breath." Using this method, the person takes a slow, 4-second breath in, holds it for 7 seconds, and then lets it out slowly for 8 seconds. It's important to remember that deep breathing may worsen panic attacks for some people. In these situations, the individual may choose to attempt to put their attention on an enjoyable activity.
2 Close your eyes.
Overwhelming triggers can bring on some panic attacks. Your panic attack may intensify if you're in a busy setting with plenty of stimuli. When experiencing a panic attack, shut your eyes to block the stimulus. This can help you filter out unnecessary stimuli and focus more readily on breathing.
3 Sit in a peaceful spot.
Frequently, noises and sights may make a panic attack worse. Try to locate a more tranquil area. This could include leaving a crowded space or stooping against a nearby wall. Concentrating on breathing and other coping mechanisms will be simpler if seated in a calm environment.
4 Focus on an object.
People might feel more grounded by focusing on something tangible in their environment when upsetting thoughts, feelings, or memories are overtaking them. One stimulus can be reduced while focusing on another. Focusing on how the object feels, who manufactured it, and its shape could come to mind while the individual examines it. This method helps lessen the signs of a panic attack. Someone who frequently suffers from panic attacks might carry a particularly familiar object to help them feel more at ease. This might be a little toy, flowers, food taste, hair clip, or another object. People struggling with anxiety, panic attacks, and trauma might benefit from grounding strategies like these.
5 Keep in mind that it will pass.
Even though it may seem frightening, it is helpful to remember that these sensations will pass and do no bodily harm. Remember that this intense tension is only temporary and will pass shortly. Panic attacks usually peak within 10 minutes of starting, after which the symptoms lessen.
6 Think of your favorite spot.
Techniques for guided visualization help you feel less stressed and anxious. According to research, spending time in nature and picturing nature can help relieve and control anxiety. Try to visualize yourself at your favorite location while paying close attention to the details. Think of sinking your toes into a warm bed of sand or breathing in the pungent aroma of pine trees.
7 Talk with someone
It could be beneficial to let someone know if panic attacks commonly happen in a certain setting, such as a business or social setting, and to tell them to know what type of assistance they can provide if it occurs again. It might be helpful to inform someone else if an attack occurs in public. They can find a calm area and keep others from crowding in.
8 Understand your triggers
The same stimuli, such as cramped areas, crowds of people, or financial difficulties, may frequently bring on a person's panic attacks. People may lessen the frequency and severity of panic attacks by learning to control or avoid their triggers.
9 Do some mild workout
According to research, daily exercise keeps the body healthy and improves mental well-being. According to experts exercising for 20 minutes 3 times a week can help reduce your heart rate and anxiety. Stop and take a break if you're feeling anxious, hyperventilating, or having trouble breathing, or select a more mild activity, such as walking or yoga. A person can leave a stressful situation by walking, and the rhythm of walking can help people control their breathing. Exercise causes the body to release endorphins, which calm the body and elevate mood.
10 Try some muscle-relaxation methods.
Muscle tightness is another sign of panic episodes. The use of muscular relaxation techniques can reduce an attack. This is because other symptoms, such as fast breathing, may also disappear if the mind detects that the body is relaxing. For dealing with panic attacks and anxiety, gradual relaxation of muscles is a well-liked therapy. This entails tensing and then releasing different muscles one at a time. How to do it:
- For five seconds, keep the strain.
- Say "relax" as you let go of the muscle.
- Before going on to the next muscle, let the first one relax for 10 seconds.
11 A good smell
By engaging the senses, supporting the person's feeling of balance, and providing them with something to concentrate on, a calming aroma can help reduce anxiety. A popular traditional treatment that promotes relaxation and calmness is lavender. According to several studies, lavender helps reduce anxiety. To smell the oil, try slowly inhaling it while holding it under your nose or dabbing it onto a handkerchief. If the person doesn't like lavender's scent, they could try substituting it with an essential oil they enjoy, such as peppermint, jasmine, or lemon.
12 Take prescribed medicines
A doctor may prescribe a use-as-needed medicine, depending on the severity of panic attacks. These drugs usually start working right away. A beta-blocker or benzodiazepine may be present in some. The beta-blocker propranolol lowers blood pressure and pauses a rapid heartbeat. Valium and Xanax are two benzodiazepines that doctors frequently recommend for panic attacks. People should follow their doctor's instructions precisely because these medications have a high potential for addiction. When used with opioids or alcohol, it can have severe negative effects. These medications, which can aid in preventing panic attacks from starting in the first place, may also be mentioned by a doctor.
13 Repeat the mantra.
The mantra is a word, phrase, or sound that promotes power and focus. A mantra spoken internally can assist someone in overcoming a panic attack. Repeating mantras can help you calm yourself down, feel more secure, and have something to hold onto during a panic attack mentally. It doesn't matter if it's just "This too shall pass" or if it's a mantra that speaks to you specifically; keep repeating it until you feel the panic attack stop.
Conclusion
Since knowing when a panic attack will happen is not always practical, having a strategy for when it does can make someone feel more in control. People experiencing panic attacks and people can regain control by finding a calm location, deep breathing, and grounding exercises. Individuals can also use long-term measures to lessen the occurrence or frequency of panic attacks. A few examples are making healthy lifestyle choices, trying counseling, learning how to stop panic attacks and how to control in daily life.
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