5 Ways to Stop a Panic Attack
Let’s be real, panic attacks are scary as f*ck. The first time I had a panic attack, I was a senior in college laying on the (probably dirty) wooden floor of an old house I was sharing with two other roommates. I was on a Dawson’s Creek kick a the time, binging old DVDs (this was pre-Netflix) until 2am in the morning. I have no idea what triggered it, all I know is something weird was happenings and I had no idea what was happening. I called my dad who told me I was most likely having a panic attack and that I would be fine. And with a little bit of time, I was! It’s a little blurry what happened after that, but I do know it didn’t last forever. Unfortunately, that was not my first and final one. I’d love to say they get easier but really, I just think I got better at not freaking the ‘ef out and letting the feelings come and go.
I also realized they don’t have to be scary and found the right tools and techniques to manage anxiety to manage your anxiety and so can you so that it doesn't take over your life or hold you back from doing things you love.
What is a panic attack?
By definition - a panic attack is a sudden episode of intense worry or fear that leaves you feeling out of control They aren’t dangerous, but they can FEEL dangerous and be pretty terrifying the first time you experience one. I’ve had many people tell me they thought they were dying to driven themselves to emergency room because out of fear they were having a heart attack.
It’s hard to always know what causes or triggers a panic attack - some things may include stress, worry, general anxiety - and they often come on suddenly without any warning.
Panic attacks are often accompanied by physical symptoms such as:
Racing heart
Chest pain or discomfort
Shortness of breath
Tingling
Feeling as though you are disconnected from your body
Choking sensation or nausea
The role of your fight-or-flight response
When panic starts to take over your body, it engages your fight-or-flight system, a physiological reaction to stress that happens when your brain thinks you're in danger. When this system is activated, your sympathetic nervous system dumps adrenaline and cortisol into your body helping you to protect yourself from the “danger.” These chemicals are what causes the physical symptoms you notice during a panic attack such as a rapid heart rate and shortness of breath.
While uncomfortable, this process is totally normal and what keeps you alive if you are truly in harm’s way. But is causes problems for people who have t can also cause problems for people with a tendency heightened anxiety, frequent panic attacks, or general anxiety disorder. When these chemicals remain active for too long, they can cause sleeping difficulties, memory problems, depression, fatigue…the list goes on!
5 ways to stop a panic attack before it starts
While you may not be able to stop a panic attack once it arrives, being proactive in managing your stress and anxiety levels can help keep attacks at bay.
1. Remember that feelings are temporary
All feelings are temporary and panic will cause no physical harm, however scary it feels at the time. Mindfulness can help us to pay attention to the present moment without judgment or reaction. Yes, incredibly easier said than done but we can become better at it with practice. Just notice that thought or feeling coming up and let it pass. Don't hold onto it, don't try to change it or do anything with it—just be aware that it's there.
It may help if you think of your mind as an ocean filled with waves: sometimes the waves are calm; sometimes they crash against one another; sometimes they get caught in an undertow; but either way, all we need to do is ride them out until they pass us by again for another day
2. Take deep breaths
Breathing exercises get oxygen flowing through your body, which helps you tap into feelings of calmness. Panic causes rapid breathing which can worsen feelings of panic, Deep breath helps you control your breathing which in turn calms the mind, body, and emotion.
This gets easier with practice! It may sound super simple, but when you’re feeling anxious or panicky it can be hard to bring focus to the breath.
Here are some tips:
Breathe in through your nose and out through your mouth. Make sure that both nostrils are open so that oxygen gets into both sides of the brain equally.
Control the rate at which you breathe; try for a slow steady pace with no short breaths or long ones – just smooth and even breaths that come from deep within your core where there is more room for them to expand than near the surface where they might get stuck due to tension or rapidity in movement (like running).
Focus on how each breath feels as it moves through your body – do this while keeping eyes closed if possible!
You can also try using 4-7-8 breathing technique. With this technique, you breathe in for 4 seconds, holds your breath for 7 seconds, then exhale for 8 seconds for four total rounds.
Here is a more detailed video on how to do the 4-7-8 breathing technique.
This doesn’t work for everyone, so it’s important to take the time to find something more helpful during the “small” anxiety moments.
3. Walk or do some light exercise
Walking can engage the “relaxation system” in our body to help counteract panic feelings. It can also remove us from a stressful, triggering environment while regulating breathing. Simple body movements can include stretches or walking down the driveway or down the hall while trying to control and regulate your breathing. It’s also important to think about exercise as a pro-active practice in keeping overwhelming anxiety at bay and reduce overall panic attacks over time.
4. Guided imagery - picture your happy place
Focus on calming images and thoughts while taking deep, slow breaths. This can be anything! Try to think of a place, a person or animal, a feeling that relaxes you. Picture the scene in vivid detail. If you’re thinking of a beach, what does it beach look like? Can you hear the waves rolling in? What does it smell like? Is there anyone else there with you?
Imagine yourself sitting in the sand with your eyes closed. Imagine yourself breathing slowly and deeply through each nostril in turn as if you were at yoga class (you can even lie down if it feels more comfortable). Focus only on your breathing for five minutes before opening your eyes again and continuing with daily life.
Click here for a beach guided imagery meditation if you need a place to start.
5. Progressive muscle relaxation
This helps relieve tension in the body by tightening and then relaxing each muscle group at a time. Start by focusing on one muscle group at a time, beginning with your toes and working up to the top of your head. Tense each muscle group for about 10 seconds, then relax it for about 10 seconds. Repeat this process until you have gone through all of the major muscle groups in your body (feet and calves, thighs, buttocks and lower back).
If counting to 5 seems like too much work for you during an anxiety attack, try counting just three times (tense-relax-tense-relax). Either way works!
Here is a video for you to use if you want to give it a try!
Bottom line
Panic attacks can be super scary if you don’t know what is happening. Nobody like to feel out control of themselves. By trying to remaining calm and not panicking yourself into further distress, these symptoms will subside much more quickly than if you were running around in circles trying to find help or get away from them.
When you know what to do and have practiced these techniques, you'll be able to manage your symptoms more effectively. Panic attacks don't have to control your life--and with these tips on how to stop one in its tracks, they won't!
Therapy can help
If you feel like you’re getting stuck along the way or want more guided support, it may be time to seek a consultation with a therapist. Contact Real Well Therapy here or call 512-686-7009.
Want to learn more about how anxiety therapy can help you? Click here!
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Disclaimer: the information provided in this blog post is for educational purposes only and should not be construed as medical advice or a substitute for professional consultation. If you are experiencing emotional distress, please reach out to a qualified mental health professional.
