5 Best Ways to Stop a Panic Attack

A panic attack is a frightening thing.  It comes out of nowhere and suddenly paralyzes you.It starts with a pounding heart, shortness of breath, you start to sweat and shake fearing a heart attack or seizure.  What is going on here?

Is this your first attack? If so you might want to get in touch with a physician for a diagnosis to rule out medical conditions.  He may suggest you see a psychiatrist and prescribe you some pills to take for relief in the meantime. Start some kind of treatment as soon as you can, Panic Disorders can become disabling very quickly.

While you’re in the middle of a panic attack, there are some steps to help end the suffering.

One: Realize this is only a Panic Attack.

The first thing you need to do is accept you are having an attack. Tell yourself you are not dying and nothing bad is going to happen.  This will subside. Once you realize that it’s only panic attacks you’re suffering with and not a heart attack, you’ll find dealing with them is much easier.

Two: Challenge Your Mind.

Try not to run from the situation, as this will only precipitate more anxiety and future attacks. You have to ride it out to convince yourself nothing bad is happening, and you are not going to die.Focus on something outside of yourself.Ponder how you came to have this object, does it mean anything to you?  How does it feel in your hand, what kind of texture does it have?  It sounds silly, but any level of distraction is needed.

Three: Remember to Breathe.

Take long slow breaths from your diaphragm.Try and fill your lungs, exhaling the air with pursed lips releasing your abdomen.  You can repeat “In” and “Out”, or count your breaths. Sometimes we’re so focused on the panic attack, we forget to breathe. This gives you that “out of breath” feeling and only heightens your attack. Slowly breathing in and out with deep breaths naturally provides a calming effect.

Four: Ride it out.

Once you’ve assured yourself it’s only a panic attack, you must now wait for it to end. It’s important to stop feeding it by “freaking out”. Try to remember step one, it’s a very important piece. The panic attack will end, as they always do.

Five: Seek Help for Future Panic Attacks.

The final suggestion of course is to get some help it is a medical disease.  Panic Attack expert Joe Barry has a book called Panic Away, feel free to look at the Panic Away Review Here. The Internet also is full of resources, have a look at Sarah Campbell’s website on how to overcome panic attacks. She was a fellow sufferer who overcame her attacks.

So many people after their first panic attack do not reach out for help.  Then they have more panic attacks and pretty soon they won’t leave their house (agoraphobia).That is a horrible, disabling way to live life.Find some help; inform people close to you such as friends and family.Don’t let panic attacks take over your life, learn to manage them.

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