Fear and anxiety are a normal part of life. But for some people, these feelings can spiral out of control. Panic attacks are episodes of intense fear that happen suddenly and without warning. Your heart races, you feel like you can’t breathe, your thoughts race and everything looks terrifying. If you suffer from panic attacks, you know how disruptive they can be.
But there is hope. With the right strategies, you can stop panic attacks quickly when they strike. In this article, you will explore proven techniques to calm yourself during a panic attack so you can regain control. So, let’s get started.
7 Ways To Stop Panic Attacks Quickly
Some simple tips to help you regain control and handle panic attacks are:
1. Breathe Deep
Panic attacks can trigger rapid, shallow breathing, intensifying anxiety. To counter this, deep breathing is an anchor, pulling you back to the present moment. Breathe in slowly and deeply via your nose, noticing your stomach rise.
Pause for a moment, then breathe out slowly through lips that are slightly closed. Continue this pattern for a few minutes, concentrating only on the feeling of your breathing. This controlled breathing slows your heart rate, calms your nervous system, and disrupts the panic cycle.
2. Progressive Muscle Relaxations
This method requires tightening and loosening various muscles in your body. Start by tensing and relaxing your toes, then move up to your feet, ankles, etc. This can help reduce muscle tension and anxiety.
3. Finding a Peaceful Spot
Certain visuals and noises might exacerbate panic attacks for some individuals. Try to find a more peaceful spot. This could involve exiting a crowded area or resting against a close wall. Sitting in a quiet place can create mental space and make it easier to focus on breathing and other coping strategies.
4. Challenge Your Thoughts
During a panic attack, fear and anxiety distort our thinking, leading to catastrophic or unhelpful thoughts. Challenging these thoughts is a powerful tool to regain control. Question yourself, “Is this idea founded on facts or apprehension?” Keep in mind that panic attacks, despite their intensity, are harmless and cannot cause you any physical injury. Shift your focus to the present moment and repeat positive affirmations like “I am safe” or “This feeling will pass.” You break its hold by challenging the panic narrative and reclaiming your calm.
5. Find a Mantra
Amid a panic attack, a simple, calming phrase can act as an anchor, pulling you back from the churning waters of fear. Choose a mantra that resonates with you, something short, positive, and easy to repeat. It could be a personal affirmation like “I am strong; I am safe.”
Repeat your mantra silently or aloud, focusing on its meaning and the rhythm of your breath. This repetitive focus can help quiet the racing mind and gradually restore a sense of control. Remember, your mantra is your tool, so choose one that brings comfort and strength in the face of panic.
6. Distract Yourself
When you feel worried or stressed, it assists with taking your mind off things. Do an activity you enjoy, such as perusing, watching shows, or paying attention to tunes. Take a walk around. These pleasant things give your brain a break.
They help you unwind and feel better. Then, at that point, you can return and concentrate once more. It is fundamental to deal with yourself. Doing fun activities to distract yourself can make you feel good.
7. Seek Help
While self-management techniques can be powerful tools, remember you are not alone. At the point when fits of panic attacks happen a lot or hold you back from keeping you from doing things, finding support from an expert is significant. A specialist can assist you with understanding ways of handling anxiety and getting better over a long time.
Stopping panic attacks quickly starts with identifying your triggers and learning techniques to calm your body and mind. Deep breathing, positive self-talk, and relaxation strategies can help you overcome an attack. Long-term, consider therapy and lifestyle changes to address underlying issues.
With commitment and practice, you can gain more control over anxiety. Though challenging, you have the power to reduce panic and live fully. Be compassionate with yourself throughout the process. There is hope for leading a less anxious life.