How To Immediately Stop A Panic Attack

Overview

Panic attacks can be overwhelming and frightening, but there are effective techniques to help you regain control when one occurs. Here are steps to immediately stop a panic attack and calm your mind and body.

Practice Deep Breathing

• Technique: Focus on slow, deep breaths. Inhale deeply through your nose for a count of four, hold for a count of four, then exhale slowly through your mouth for a count of four.
• Benefit: This helps reduce hyperventilation and promotes relaxation.

Ground Yourself

• Technique: Use the 5-4-3-2-1 technique:
• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste
• Benefit: This practice helps redirect your focus away from anxiety and back to the present moment.

Use Positive Affirmations

• Technique: Repeat calming phrases to yourself, such as “I am safe,” “This will pass,” or “I am in control.”
• Benefit: Positive affirmations can help counter negative thoughts and promote a sense of safety.

Engage in Physical Movement

• Technique: If possible, try to move your body. This could be as simple as walking around, stretching, or shaking your hands and feet.
• Benefit: Physical movement can help release pent-up energy and reduce feelings of panic.

Focus on Your Surroundings

• Technique: Identify your environment. Describe it to yourself or to someone else. Focus on colors, textures, and shapes.
• Benefit: This helps shift your attention away from the panic and reestablishes a sense of normalcy.

Utilize Visualization

• Technique: Close your eyes and visualize a calm and safe place. Imagine the details—the sights, sounds, and smells.
• Benefit: Visualization can create a mental escape, helping to ease anxiety and promote relaxation.

Apply Grounding Techniques

• Technique: Carry a small object with you, like a smooth stone or a stress ball. Hold it tightly when feeling panicked and focus on its texture.
• Benefit: Physical objects can provide a tactile focus to help ground you in reality.

Conclusion

Panic attacks can be distressing, but employing these techniques can help you regain control and calm yourself quickly. Remember that what works best may vary for each individual, so it can be beneficial to try different strategies. If panic attacks persist, consider seeking support from a healthcare professional for further guidance and management options.