How To Stop A Panic Attack

What Are Panic Attacks?

If you're reading this, then it's likely that you or someone you know suffers from panic attacks. Panic attacks can be extremely debilitating, and often feel like they're out of control. But the good news is that there are things you can do to stop a panic attack once it has started.

How To Stop A Panic Attack

Breathing:

Deep breathing helps to oxygenate the blood and can prevent hyperventilation, which is one of the symptoms of panic. It also helps to slow down the heart rate and can make you feel more calm.

To do deep breathing, sit down in a comfortable position and take slow, deep breaths. Inhale through your nose and exhale through your mouth. Try to breathe from your diaphragm, which is the muscle that separates the chest from the abdomen.

Focus on taking deep breaths in and out through your mouth, feeling the air slowly fill your chest and belly and then slowly leave them again. Breathe in for a count of four, hold for a second, and then breathe out for a count of four.

This will help slow down your heart rate and ease any panic or anxiety symptoms you may be experiencing. Practice this technique daily, especially when you feel like a panic attack may be coming on, and you'll be better prepared to handle whatever comes your way.

Progressive Muscle Relaxation:

Progressive Muscle Relaxation is a technique that can be used to help prevent panic attacks. The aim of this technique is to help you relax your muscles, which in turn can help reduce stress and anxiety.

To do Progressive Muscle Relaxation, you start by tensing a muscle group for a few seconds, and then relaxing it. You can do this with any muscle group in your body. For example, you could start by tensing your hands into fists, and then releasing them. Alternatively, you could tense your shoulders, or your stomach muscles.

You should spend around 10 seconds tensing each muscle group. Once you have released the tension, try to focus on the sensation of relaxation in your muscles. This can help to further reduce stress and anxiety.

Progressive Muscle Relaxation is a simple but effective technique that can be used to help prevent panic attacks. By tensing and relaxing your muscles, you can help to reduce stress and anxiety, and keep panic attacks at bay.

Grounding Techniques:

Another option is to use grounding techniques, which involve focusing on a specific sensation, such as touch or sight, to ground yourself in the present moment and keep panic at bay.

If you suffer from panic attacks, it's important to seek professional help through your GP or even a charity. There are effective treatments available that can help you manage your panic and live a normal, healthy life. Don't suffer in silence - reach out for help today.

Have a read of our other relevant blog posts including:

Our Full Anxiety Guide

5 Things You Can Do For Someone With Anxiety 

Your Guide To Taking Better Care Of Yourself

Mental Health And Being Creative