How to Stop a Panic Attack
Fear of a panic attack can leave you feeling helpless, but it is possible to prevent one if you know what steps to take.
The most common trigger for a panic attack is feeling threatened or unable to escape, which sets off the body’s fight-or-flight response. This response causes physical symptoms like racing heart, sweating, dizziness, shortness of breath, nausea, chest pain or trembling.
Avoid stress, caffeine, alcohol and recreational drugs that could trigger panic attacks in vulnerable individuals. These substances have the potential to make these attacks worse.
Breathing is a natural way to relax the mind and ease a panic attack. By controlling your breathing, you can reduce hyperventilating, other signs of anxiety such as racing heart, nausea, difficulty concentrating and dizziness.
When experiencing a panic attack, focus your attention on one thing; this could be any color, sound or texture. This helps you keep focused and calm down.
Repeating an internal mantra can be an effective way to give yourself strength and comfort during times of hardship. It could be something as simple as “This too shall pass,” or it could have deeper spiritual significance.
Being around busy rooms or loud crowds can often exacerbate panic attacks. Finding a quiet place, such as a corner or wall, will create some mental space and make it easier to focus on breathing and other coping strategies.