Ways to Stop a Panic Attack

Ways to Stop a Panic Attack
Written By: Counselling Psychologist
M.Sc. Psychology - Swansea University, UK.
Reviewed By: Counselling Psychologist
MA Psychology Pennsylvania State University, USA
Last Updated: 16-03-2023

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Panic attacks are intense and sudden bouts of fear and anxiety. Someone having a panic attack may feel like he/she is having a heart attack and think they are likely to die. A typical panic attack ranges from 5 minutes to 30 minutes.

This overwhelming feeling has mental and physical symptoms. These symptoms are not dangerous, but are frightening.

The physical symptoms of panic attack include:

  • Chest Pain
  • Breathlessness
  • Shaking
  • Nausea
  • Sweating
  • Dizziness
  • Trembling

Tips for coping with panic attacks

Do not let the fear of panic attacks take control over you. Panic attacks will pass, and your feelings of fear will go away too. Make sure you comfort yourself by understanding these symptoms are caused by anxiety.

It is important that you allow the anxiety to subside by staying in that situation and not looking for distractions. Try not to run away from your feelings. If you don’t confront them, you will never give yourself a chance to know that nothing is going to happen.

Once your anxiety has decreased, begin to put your attention towards your surroundings and resume to do what you were engaged in previously.

If you happen to be around someone who is experiencing a panic attack, constantly reassure them that this feeling will pass shortly and encourage them to take deep breaths.

Deep breathing can be highly effective during panic attacks. Here is how to:

Close your eyes and breathe in slowly through your nose (6 counts) and feel your chest and belly expand. Then pause (1 count) and exhale slowly through your mouth (6 counts).

Continue to do this as many times you can. You may feel a little drained, but it will help you get through the panic attack.

How to avoid panic attacks?

Stress and anxiety are very common and have increased even more since the pandemic. If your mental health is not in check, online therapists are there for you. Online counseling helps you resolve your feelings and guide you.

Online psychologists use CBT to help people with anxiety problems and those who experience panic attacks. Do not hesitate to see an online therapist, as they offer help with 100% privacy and confidentiality from the comfort of your home.

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