Panic episodes can come on suddenly and be quite strong. The symptoms of a panic attack can be lessened by doing exercises, grounding exercises, deep breathing, or mantra repetition.
Although panic attacks are unpredictable, having a strategy for what to do in case of one might help one feel more in control and make managing panic attacks simpler.
This article examines strategies for preventing panic attacks, general anxiety reduction techniques, and how to support someone experiencing a panic attack.
11 Ways To Stop a Panic Attack
Physical and psychological signs of panic episodes might include: perspiration; fast breathing; and sweating.
- A pulse that races
- Anxiety and fear-related sensations
- Persistent, severe worry
- A feeling of imminent disaster
Here are 13 techniques that people may employ to help them recover control and lessen panic attack symptoms.
Remind yourself that it will pass
Though it may seem unsettling at the moment, it might be helpful to realize that these emotions are temporary and won’t hurt you physically during a panic attack.
Try accepting that this is a transient state of focused anxiety that will pass quickly.
Within ten minutes of starting, panic attacks usually reach their climax, after which the symptoms start to get better.
Inhale deeply
Get the air deeply can be advantageous panic attacks and anxiety disorders sufferers, according to Trusted Source.
Breathing becomes shallow during panic episodes due to chest constriction and fast breathing. Breathing shallowly might exacerbate tense and anxious sensations.
Rather, make an effort to breathe deeply and slowly, paying attention to each breath. Inhale deeply from the abdomen, filling your lungs gradually and steadily as you count to four on each breath out.
One more option is to attempt 4-7-8 breathing. This includes:
- Inhaling for four seconds.
- Exhaling deeply for seven seconds.
- Take eight calm, deep breaths.
Take in a whiff of lavender
According to a reliable source, those with preoperative dental anxiety saw a drop in blood pressure when they inhaled lavender oil.
Lavender oil administration orally and by inhalation may help reduce anxiety, according to research reviewed in 2019.
People can dab some of the oil onto a handkerchief to smell it, or they can hold it under their nose and softly inhale. Someone who doesn’t enjoy the smell of lavender could try substituting it with another essential oil, such lemon, chamomile, or bergamot orange.
Locate a quiet area
Certain sights and noises may exacerbate panic episodes for certain people. Try to locate a more tranquil area if at all feasible. This might entail leaning against a neighboring wall or exiting a crowded place.
It may be simpler to concentrate on breathing and other coping mechanisms while you’re sitting in a peaceful spot, where you can clear your mind.
Concentrate on a thing
Focusing on something tangible in their surroundings might help someone feel grounded when they are overcome by upsetting memories, emotions, or ideas. One stimulus can be reduced by concentrating on another. The object’s shape, maker, and feel may all come to mind while the user examines it. This method can assist in lessening panic attack symptoms.
One useful tool for helping those who have recurrent panic episodes stay grounded is a specialized, well-known object. This might be a hair clip, a little toy, a smooth stone, or a seashell.
These kinds of grounding practices might be helpful for those who are coping with anxiety, trauma, and panic attacks. Additional grounding methods can be:
- Imagining a secure location
- Putting music on or concentrating on other sounds in the vicinity
The 5-4-5-3-2-1 approach
A person experiencing a panic attack may feel cut off from reality. This is due to the fact that worry can overwhelm other senses in its intensity.
The 5-4-3-2-1 approach is a mindfulness practice and a grounding technique. It assists in shifting the person’s attention from stressful situations.
People can apply this approach by carefully and slowly completing each of the following steps:
- Examine five distinct objects: Take a moment to consider each of these.
- Pay attention to four different sounds: Think about their background and what makes them unique.
- Touch three things and think about their functions, textures, and temperatures.
- Separate the scents: This may be the aroma of soap, coffee, or laundry detergent on clothing.
Recite a mantra
A mantra is a word, phrase, or sound that may offer power and focus. Anxiety, tension, and panic can be lessened by mentally repeating a mantra.
The phrase may be as straightforward as “This too shall pass,” and it might provide as comfort. It could represent something more spiritual to other people.
A person’s bodily reactions may slow down as they concentrate on softly repeating a mantra, enabling them to control their breathing and release tension in their muscles.
Take a stroll or engage in some little exercise
A person can escape a stressful situation by walking, and the rhythm of the movement may also assist with breathing control.
Endorphins are chemicals released as you move about that help to calm the body and elevate your mood. Regular exercise can helpTrusted Source gradually lower anxiety, which may lessen the frequency or intensity of panic attacks.
Read more on the advantages of physical activity.
Try practicing muscular relaxation methods
Tension in the muscles is another sign of a panic attack. Using muscular relaxation exercises might help prevent an attack. Rapid breathing and other symptoms may lessen if the mind perceives that the body is relaxing.
Progressive muscle relaxation is a well-liked and successful strategy for managing anxiety and panic episodes.
This entails tensing and releasing certain muscles one after the other. One can accomplish this by:
- Maintaining the tenseness for five seconds.
- Saying “calm down” while letting go of the muscle.
- Before going on to the next muscle, let the affected muscle ten seconds to relax.
Imagine a joyful environment
A place where one feels peaceful, secure, and at ease should be their happy spot. Each person will have a distinct particular location.
Shutting eyes and visualizing yourself in this location might be helpful when an attack starts. Consider how serene that place is. Additionally, people might picture themselves stepping barefoot on soft carpets, scorching sand, or chilly earth.
Consume any prescription medications as directed
A doctor may provide a “use-as-necessary” medicine for Trusted Source according on the severity of the panic attacks. These drugs usually take effect quickly.
A beta-blocker or benzodiazepine may be present in some. A beta-blocker called propranolol (Inderal) lowers blood pressure and pauses a rapid pulse.
Doctors frequently recommend alprazolam (Xanax) and diazepam (Valium) as benzodiazepines for panic attacks.
Nonetheless, patients should take these drugs precisely as directed by their doctor because they have the potential to become quite habit-forming. When used with alcohol or narcotics, they can have potentially fatal side effects.
Selective serotonin reuptake inhibitors (SSRIs), which can help stop panic episodes before they start, may also be prescribed by a physician.
+ 1. Inform someone
If you find that certain places, such your employment or social circle, are the trigger for your panic attacks, it might be beneficial to let someone know and let them know what type of assistance you can provide if it happens again.
Informing someone else about an incident that occurs in public might be helpful. They might be able to find a peaceful area and keep others from swarming in.
Effective ways to reduce anxiety
The following techniques might aid in reducing anxiety generally and averting panic attacks:
Breathing exercises: It’s simpler to practice deep breathing during an attack if you know how to do it as a general relaxing technique outside of panic attacks.
- Meditation: Consistently meditating can help reduce stress, foster calmness, and control breathing.
- Talking to a reliable friend: Social support helps reduce anxiety and a person’s sense of isolation.
- Engaging in regular exercise: This can enhance sleep, ease stress, and release endorphins, which uplift and soothe the body.
- Talking therapy: A mental health expert may provide guidance, assurance, and support to an individual whose life is frequently disrupted by anxiety or panic. People can find the sources of their worry with the use of therapy.
- Cognitive behavioral therapy (CBT): CBT can help patients learn coping mechanisms and become more tolerant of frightening circumstances. It could be a useful strategy for treating panic episodes.
- Modifications to lifestyle: Drinking enough water, eating a well-balanced diet, and cutting less on alcohol, cigarettes, and caffeine are all good ways to lower anxiety.
A little research from 2022
Plants including lavender, valerian, lemon balm, and kava extract may help reduce the symptoms of anxiety, according to Trusted Source. Still, a lot of these assertions require more investigation.
Individuals seeking assistance in devising a personalized treatment plan that best suits their needs can consult with a healthcare expert.
Find out more about how to lower anxiety naturally.
How to react if you witness someone else experiencing a panic attack
One can help someone else experiencing a panic attack by talking them through some of the techniques listed above. For example, assist them in finding a quiet place, urge them to concentrate on a nearby item, and encourage them to take calm, deep breaths.
Introduce yourself and inquire whether the individual needs assistance if you do not already know them. Find out whether they have ever experienced a panic episode and, if so, what helped them to regain control
When someone else is experiencing a panic attack, people might also attempt the following advice:
- Remaining composed, since this could encourage them to unwind a bit more.
- Advising them to relocate to a neighboring peaceful area and assisting them in finding one.
- Assuring the sufferer that panic episodes always come to an end.
- Remaining upbeat and impartial. Refrain from confirming any unfavorable claims.
- Starting a lighthearted, cordial discussion to divert their attention and give them a sense of security.
- Steer clear of encouraging them to calm down or that their concerns are unfounded, as this diminishes their feelings
- Remaining near them. Make sure they stay visible if they feel the need for solitude.
- Find more about how to support someone experiencing a panic attack.
When to Get Assistance
Panic episodes may be terrifying and confusing. A person seeking more assistance in the event of a panic attack can consult a physician. Both long-term therapy alternatives and temporary coping mechanisms can be explained by a physician.
One sign of panic disorder is recurrent or severe panic episodes. Every year, 2-3% of Americans are afflicted by this illness.
Individuals may choose to consult a medical expert if they have panic attacks if:
- Interfere with day-to-day activities;
- Are recurrent and unexpected;
- Do not go away or get better using at-home coping mechanisms
There might be similarities between the symptoms of a panic attack and a heart attack. Sweating, nervousness, and chest ache are a few of them. Someone has to get medical help right away if they think they may be having a heart attack or stroke.
Summary
Although anticipating panic attacks isn’t always feasible, being prepared for them when they do happen may make a person feel more in control.
Finding a quiet place to practice deep breathing and grounding exercises are some ways to do this.
Long-term tactics to lessen the incidence or frequency of panic attacks include learning how to handle anxiety in day-to-day living, seeking therapy, and adopting healthier lifestyle choices.
