Tips For Getting Through a Panic Attack

According to one article, approximately 13% of people will experience a panic attack in their lifetime.

People cannot always predict when a panic attack will occur, but planning for what to do when one does occur can help a person feel more in control and make panic attacks easier to manage. Seeking Online Counseling from the best counselors will definitely work.

This article will look at how to stop a panic attack as well as some general anxiety-reduction techniques. It will also look at how to assist someone else who is experiencing a panic attack.


Ways to stop a panic attack

Panic attacks can result in a variety of physical and emotional symptoms.

Physical signs and symptoms may include:

  • Sweating
  • rapid breathing
  • a racing heart


Some examples of emotional symptoms are:

  • Apprehension and anxiety
  • Intense, repetitive anxiety
  • a sense of impending doom

The sections that follow will look at 13 methods for regaining control and reducing the symptoms of a panic attack.


Keep in mind that it will pass.

During a panic attack, remember that these feelings will pass and will cause no physical harm, no matter how frightening they feel at the time.

Try to remember that this is a brief period of intense anxiety that will pass quickly.

Panic attacks typically peak in intensity within 10 minutes of onset, after which the symptoms begin to fade.


Take a few deep breaths.

Deep breathing can help you control a panic attack.

Panic attacks can result in rapid breathing, and chest tightness can cause shallow breathing. Anxiety and tension can be exacerbated by this type of breathing.

Instead, try to breathe slowly and deeply, focusing on each inhalation. Breathe deeply from the abdomen, slowly and steadily filling the lungs while counting to four on both the inhale and exhale.

People can also try 4-7-8 breaths, also known as “relaxing breath.” This technique involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling slowly for 8 seconds.

It is worth noting that deep breathing can exacerbate panic attacks in some people. In these cases, the individual should try to focus on something they enjoy instead.


Try some lavender.

A soothing scent can help relieve anxiety by appealing to the senses, keeping the individual grounded, and providing something to focus on.

Lavender is a popular traditional remedy for promoting relaxation and calm. Many studies show that lavender can help with anxiety relief.

To smell, place the oil under your nose and inhale gently, or dab a little on a handkerchief. This oil is widely available on the internet. People should, however, only buy it from reputable retailers.

If the person dislikes the smell of lavender, they could substitute another essential oil, such as bergamot orange, chamomile, or lemon.


Find a quiet place.

Sights and sounds can frequently exacerbate a panic attack. If at all possible, try to find a more peaceful location. This could imply leaving a crowded room or leaning against a nearby wall.

Sitting in a quiet place will allow you to create some mental space, making it easier to focus on breathing and other coping strategies.


Concentrate on an object

When a person is overwhelmed by distressing thoughts, feelings, or memories, focusing on something physical in their surroundings can help them feel grounded.

Concentrating on one stimulus can reduce the impact of other stimuli. As the person examines the item, they may consider how it feels, who made it, and what shape it is. This method can help alleviate the symptoms of a panic attack.


If the individual suffers from recurring panic attacks, they can carry a specific familiar object to help them ground themselves. This could be a smooth stone, a seashell, a small toy, or a hair clip.

Grounding techniques like this one can help people who are suffering from panic attacks, anxiety, or trauma.


The 5-4-3-2-1 system

Panic attacks can cause a person to feel disconnected from reality. This is due to the fact that anxiety can overwhelm other senses.

The 5-4-3-2-1 method is both a grounding technique and a mindfulness technique. It helps to shift the person’s attention away from sources of stress.

To use this method, the individual must take each of the following steps slowly and thoroughly:

  • Examine 5 distinct objects. Consider each one for a few moments.
  • Look for 4 distinct sounds. Consider where they came from and what distinguishes them.
  • 3 objects should be touched. Consider their texture, temperature, and intended use.
  • Identify two distinct odors. This could be the smell of coffee, soap, or laundry detergent on your clothes.
  • Describe one thing you can taste. Take note of any taste in your mouth, or try tasting a piece of candy.


Recite a mantra

A mantra is a word, phrase, or sound that aids concentration and provides strength. Internally repeating a mantra can assist a person in overcoming a panic attack.

The mantra can be reassurance and can be as simple as “This, too, shall pass.” It may have a more spiritual significance for some.

A person’s physical responses will slow as they focus on gently repeating a mantra, allowing them to regulate their breathing and relax their muscles.


Take a walk or do some light exercise.

Walking can help a person get away from a stressful situation, and the rhythm of walking can help them regulate their breathing.

Moving around releases endorphins, which relax the body and improve mood. Regular exercise can help reduce anxiety over time, potentially reducing the number or severity of panic attacks.


Experiment with muscle relaxation techniques.

Muscle tension is another symptom of panic attacks. Muscle relaxation techniques can help to limit an attack. This is because when the mind perceives that the body is relaxing, other symptoms, such as rapid breathing, may subside.

A popular technique for dealing with anxiety and panic attacks is progressive muscle relaxation.

This entails tensing and then relaxing various muscles in sequence. To accomplish this:

  • Maintain the tension for 5 seconds.
  • As you relax the muscle, say “relax.”
  • Allow 10 seconds for the muscle to relax before moving on to the next.


Consider your happy place.

A person’s happy place should be a place where they feel most at ease. Everyone will have a different specific location. It will be a place where they feel relaxed, safe, and at ease.

When an attack starts, it can help to close your eyes and imagine yourself in this location. Consider how peaceful it is there. People can also envision their bare feet touching cool soil, hot sand, or soft rugs.


Take any medications that have been prescribed to you.

A doctor may prescribe as-needed medication depending on the severity of panic attacks. These medications usually work quickly.

Some of them contain benzodiazepines or beta-blockers. Propranolol is a beta-blocker that reduces blood pressure and slows a racing heartbeat. Valium and Xanax are two benzodiazepines that doctors frequently prescribe for panic attacks.

However, because these drugs can be highly addictive, people should take them exactly as prescribed by their doctor. When combined with opioids or alcohol, they can have fatal consequences.

Doctors may also mention selective serotonin reuptake inhibitors, which can help prevent panic attacks in the first place.


Inform someone

If panic attacks occur frequently in the same environment, such as a workplace or social setting, it may be beneficial to notify someone and let them know what kind of support they can provide if it happens again.

If an attack occurs in public, informing another person can be beneficial. They might be able to find a quiet spot and keep others at bay.


Discover your triggers.

Panic attacks are frequently triggered by the same things, such as enclosed spaces, crowds, or financial problems.

People may be able to reduce the frequency and intensity of panic attacks by learning to manage or avoid their triggers.

Feel free to seek Counselling Online from the best counselors at TalktoAngel.

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