10 Effective Ways to Stop a Panic Attack

Panic episodes may be terrible, leaving you feeling out of control and overwhelmed. They are frequently accompanied by bodily symptoms such as a racing heart, trouble breathing, and dizziness, which can exacerbate the panic. If you suffer from panic attacks, you should have a strategy in place to deal with them. Here are some ways for dealing with panic attacks:

1. Deep breathing exercises: Taking slow, deep breaths might help you calm down and restore control. Experiment with inhaling through your nose and exhaling through your mouth, focusing on filling your abdomen rather than your chest with air.
2. Use positive self-talk: It’s easy to get caught up in negative ideas and feelings during a panic attack. Try to offset this by speaking positively and reassuringly to yourself. For example, you may say, “I can manage this” or “I’ve dealt with panic attacks before, and I’ll deal with this one as well.”
3. Participate in physical activity: Exercise can help to alleviate anxiety and control panic episodes. Physical activity can help you distract yourself from panic symptoms while also releasing feel-good chemicals in your brain.
4. Find a safe area: If you’re feeling overwhelmed by a panic attack, it might be beneficial to find a quiet, safe spot to rest and regroup. This may be a peaceful area in your house, a park bench, or even your automobile.
5. Talk to someone: Sometimes simply talking about your panic attack with someone you trust may be quite beneficial. A friend, family member, or a mental health professional might be a good source of support.
6. Use visualization methods: Visualization techniques, such as envisioning yourself in a quiet setting or imagining a relaxing scenario, can help you relax and control your panic attack.
7. Try relaxation techniques: You may use a variety of relaxation techniques to help you manage with panic episodes, including progressive muscle relaxation, mindfulness meditation, and guided imagery.
8. Challenge negative ideas: It’s typical to have negative thoughts during a panic attack, which can increase the emotions of terror. Try to recognise and confront these thoughts. For example, if you’re worried about having a heart attack, remind yourself that panic episodes do not cause physical injury and that you’ve experienced panic attacks previously with no major effects.
9. Make a panic attack action plan: Planning ahead of time might help you feel more in control during a panic attack. This might involve identifying causes for your panic attacks, detecting early warning signals, and having a list of coping methods at the ready for when you begin to feel nervous. Keep this strategy visible, such as on your refrigerator or in your wallet, so you may refer to it when necessary.
10. Consider medication: Medication may be an effective therapy for panic attacks in some situations. Antidepressants, beta blockers, and benzodiazepines are just a few of the drugs that can help lessen the frequency and severity of panic episodes. Working with a mental health expert and maybe a medical specialist to establish the optimal treatment plan for you is critical.

It’s critical to remember that panic episodes are just transitory and that you have the ability to control them. You may learn to manage with panic episodes and minimize their frequency and intensity with practise and patience. If you’re having trouble managing panic attacks on your own, consider seeking help from a mental health expert. They can collaborate with you to create a treatment plan that is specific to your requirements.

About The Author :

Dr. Rameez Shaikh is an Consultant Psychiatrist with decades of experience in the diagnosis and treatment of all forms of Psychological Medicine. Dr Shaikh is an expert in managing conditions such as anxiety, depression, bipolar disorder, psychoses, OCD, PTSD, ADHD/ADD and dual diagnosis (co-existing substance abuse and mental illnesses). He adopts a holistic approach in providing evidence-based treatments along with psycho-social approaches and also emphasizes the role of diet and a healthy lifestyle.