Do you ever feel a suffocation, a pounding heart, or being out of breath?
That’s a panic attack in progress, and you must wonder, ‘How to stop a panic attack?’
Panic attacks can be scary, overwhelming, and they can actually feel like they are taking over your entire life and sense of being. But hear this! You are not alone in this experience.
Globally, millions of people struggle with panic attacks, starting with sudden and intense feelings of fear and anxiety that can feel debilitating.
The good news is that help is available, and you can get panic attack treatment.
By taking a psychological approach to finding relief, you can learn to manage the symptoms of panic attacks and take control of your life. We will provide you with practical tips and techniques on how to stop panic attacks forever.
Whether you are experiencing your first panic attack or you have been struggling with them for years, this blog is for you to live a more fulfilling life by learning to manage panic attacks.
Table of Contents
Panic Attack – What Does it Mean Actually?
Have you ever felt a sudden surge of fear and anxiety that seem to come out of nowhere? Your heart starts racing, your palms get sweaty, and you feel like you can’t breathe. If you have, then you may have experienced a panic attack.
Panic attacks are sudden onset of intense fear or discomfort that reach a peak within minutes with frightening intensity.
But what exactly does it mean to have a panic attack?
At its core, a panic attack is a physiological and psychological response to stress. When your body perceives a threat, it activates the “fight or flight” response, which floods your body with hormones like adrenaline and cortisol.
According to Dr. Muhammad Imran Sharif, a well-known psychiatrist with eight years of experience, the fight or flight response keeps you safe by preparing you to face a physical threat or run away from danger.
However, in the case of panic attacks, this response is triggered even when there is no real danger present. It can lead to many physical symptoms, such as rapid heartbeat, shortness of breath, sweating, trembling, chest pain, etc.
Moreover, panic attacks can also cause psychological symptoms such as fear of losing control, fear of dying, and a sense of detachment from reality.
Learn more about the difference between panic attacks and anxiety attacks.
How to Stop a Panic Attack? Your Comprehensive Guide on Panic Attack Treatment!
You already know how overwhelming and debilitating a panic attack can be. The good news is that panic attack treatment is available, and with the best techniques, you can learn to manage and even prevent panic attacks.
We will cover everything you need to know about stopping panic attacks and finding relief with panic attack treatment. It will answer all your queries on how to prevent panic attacks and how to calm down from a panic attack.
Firstly, you must know the symptoms of a panic attack to recognize you are having one. When you feel a panic attack coming on, it’s crucial to take immediate action to stop it in its tracks.
Here are some tips and techniques that can help on how to stop a panic attack:
Try Deep Breathing!
Deep breathing is the first and foremost step on how to deal with panic attacks. It is a simple yet effective way to calm your nerves, slow your heart rate, and reduce anxiety.
How to Do Deep Breathing in its True Sense?
Find a quiet and comfortable place to sit or lie down. Close your eyes and place one hand on your chest and the other on your belly. Take a slow, deep breath through your nose, feeling your abdomen expand with air.
Hold your breath for a few seconds, and then slowly exhale through your mouth, feeling your belly deflate. Repeat this process for several minutes, focusing on the sensation of your breath and letting go of any distracting thoughts.
By taking slow, deliberate breaths, you tell your body there’s no need to activate the “fight or flight” response.
Read more about stress relaxation tips to relax your mind and body.
Progressive Muscle Relaxation – Learn the Complete Technique!
Progressive muscle relaxation is a technique that can help you release the panic tension, calm your mind, and regain a sense of control.
How to Perform the Technique of Progressive Muscle Relaxation?
Find a comfortable and quiet place to sit or lie down.
Tense your toes and feet muscles for a few seconds, then relax them. Move on to your calf muscles, tensing them for a few seconds and relaxing them.
Continue this pattern, moving up through your body, tensing, and then relaxing each muscle group, including your thighs, stomach, chest, arms, and face.
As you tense and then relax each muscle group, you will become more aware of the sensations in your body. Research says that PMR helps you tune out distracting thoughts and focus on the present moment.
Progressive muscle relaxation proves effective in dealing with panic attacks and is the best tool for managing stress and anxiety.
Try Mindfulness Meditation
Mindfulness meditation is a powerful tool that can help you ground yourself in the present moment and reduce the intensity of a panic attack.
Mindfulness Meditation – What’s the Technique Like?
Find a quiet and comfortable place where you won’t be disturbed. Focus your attention on your breath, noticing the sensation of the air moving in and out of your body.
When your mind wanders, gently bring it back to your breath without judgment or criticism.
You will become more attuned to your thoughts and emotions, allowing you to recognize the early signs of a panic attack and intervene before it escalates.
You’ll also learn to observe your thoughts and feelings without getting caught up, giving you greater control and perspective.
Can You Do Visualization?
Visualization is a powerful technique that can help you manage the symptoms of a panic attack by redirecting your focus away from anxiety-provoking thoughts and towards positive imagery.
Find a quiet and comfortable place. Close your eyes and imagine a peaceful and calming scene, such as a beach, forest, or mountaintop. Use all your senses to bring this image to life, imagining the sights, sounds, smells, and sensations of being in this environment.
For example, if you choose to visualize a beach, you might imagine the warm sand between your toes, waves crashing on the shore, and the salty scent of the ocean breeze.
As you focus on this peaceful image, you will feel more relaxed and centered, reducing the intensity of the panic attack.
If you practice visualization regularly, you will feel a big difference in your panic attack intensity. It can help retrain your brain to associate anxiety-provoking situations with positive imagery.
Over time, this can reduce the frequency and severity of panic attacks and increase your overall well-being.
Make Exercise a Regular Habit!
Exercise helps release endorphins, natural mood-boosting chemicals that can help reduce anxiety and depression.
Regular exercise makes your body better equipped to handle stress and anxiety.
How? Exercise helps regulate cortisol levels, which are stress hormones. When cortisol levels are too high, it can trigger the fight-or-flight response and contribute to feelings of panic and anxiety.
So, add exercise to your daily life, and witness the charm.
Panic Attack Treatment – Book the best Psychiatrist via Healthwire!
These techniques give answers to all your problems: How to stop a panic attack? What to do during a panic attack? How to avoid panic attacks?
Remember, seeking help from a mental health professional can also be integral to panic attack treatment. You can overcome panic attacks and find peace of mind with support and resources.
Reach out to a skilled psychiatrist today via Healthwire and enjoy a seamless appointment and counseling session.
