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Stop Panic Attack

Updated on January 23, 2016

How can you stop a panic attack?

Learning how to end a panic attack in its tracks, or in other words, as soon as you feel the first symptoms of a panic attack rising, is the first most important step in treating your panic attacks or anxiety in general. Although this will not actually cure your panic attack or panic disorder condition, in the sense that it will not prevent you from experiencing another panic attack in the future, it is nevertheless a major step towards teaching you how to control your emotions and rationalize your fear. Controlling your fear is what will help you eventually fully eliminate your panic attacks.

In this page I will share with you some important tips on dealing with panic attacks. They do need some practice on your part before you master them and resort to them automatically as soon as you feel the panic rising, but they are actually very effective and you will soon find out that, every time you manage to stop a panic attack by your own means, you go one step further from experiencing another panic attack in the future.

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Tips to end a panic attack instantly

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Panic attacks strike unexpectedly and the physical and emotional symptoms associated with them are so violent and overwhelming that you really feel yourself losing control of your body, your emotions and your mind. It is practically impossible to think rationally in the middle of such a crisis or to even attempt at persuading yourself that your fear is largely unjustified, which is the way to treat panic attacks in the long term.

Don't let panic attacks control your life. Start helping yourself right away!

There are various techniques you may learn to use in order to stop a panic attack from becoming a full-blown crisis. Although none of these exercises will actually solve the problem in the long term, they are essential in helping you regain control of your body and mind, so that you can move onto the next step which is permanently eliminating your fear of panic attacks.

Some of these techniques you can learn to practice on your own. It is a good idea to do so at times when you feel calm, relaxed and in control. I would not suggest attempting to try out any of these strategies in the middle of a fully fledged panic attack for the first time. Constant practice however, will help you automate these mechanisms and you will eventually be able to revert to them automatically as soon as you feel the first warning signs of a panic attack.

1: The Linden Method: The Anxiety Disorder, Panic Attacks, OCD & Agoraphobia Elimination Solution
1: The Linden Method: The Anxiety Disorder, Panic Attacks, OCD & Agoraphobia Elimination Solution

A guide to the famous Linden Method for controlling anxiety and panic

 

Controlling your breathing

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Controlling your breathing is crucially important in your effort to stop the physical symptoms of a panic attack. This will help slow down your heart beat and alleviate your sense of dizziness, nausea and unreality. It will also help you feel more in control of the situation which will result in relieving your anxiety. Additionally, focusing on your breathing will help take your mind away from the actual panic attack and your feelings of fear related to it, something which will enable you to end it faster.

Here's how you can control your breathing during a panic attack. Force yourself to breathe deeply and slowly. Begin this process by slowly but forcefully blowing all of the air out of your lungs, deep-down into your belly.Tell yourself to actually "breathe in" and "breathe out" while slowly counting to 6 as you complete each breath. As you breathe out, try to hold your breath for one or two seconds before you breathe in again. Do the same thing when your lungs are full, just before you breathe out. By practising this breathing exercise in a relaxed and safe environment, you will be able to automatically start to control your breathing as soon as you feel your anxiety rising, and this will help you to start relaxing.

Help yourself naturally - See how you can control your mind to help you control your fear

Cure Panic Attacks Subliminal CD
Cure Panic Attacks Subliminal CD

Subliminal CD which targets your subconscious to help you control panic attacks

 
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Distracting yourself

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Distracting your mind during a panic attack will help dissipate the feelings of anxiety and fear, thus calming your nerves and bringing you back down to reality. Stop focusing on your body and try to concentrate your thoughts on something visible and non threatening to you. For example, you can start counting the number of red cars preceding you at the traffic lights if you are driving. Or, concentrate on each of the people waiting at the supermarket queue with you, trying to deduce things about their family and life style from the way they are dressed or the items in their shopping cart. Or try counting backwards, starting from a hundred.

Try to block your negative thoughts. Instead of thinking "Oh dear, here we go again, I'm panicking, I'm going to make a fool of myself, there's no way I can live through this", try to accept that you are indeed having a panic attack, like many times before, that you have always survived it with no real harm done and that it will soon pass. A panic attack usually lasts no more than 15-20 minutes, so if you revert to this distraction technique as soon as you feel it coming, you will eventually be able to end a panic attack in its tracks, before it blows out of proportion.

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Using creative imagery

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This is the one trick that works best for me to really end a panic attack on the spot. Here is how it works. You try to avoid your feelings of panic and impeding disaster by escaping in your mind to a place that is synonymous to safety and peace for you. This place is different for each person and you should think hard to find it and visualize it in your mind, when you feel comfortable and relaxed and in control of yourself. It could be anywhere, real or imaginary, your childhood home, a favorite holiday place, your fireplace at home during Christmass, anything that makes you feel warm and safe inside. When you do find it, you must practice going there often, at a moment's notice. You must really go deep into detail for this trick to work. You must use all your senses to see this place in your mind's eye and visualize yourself in it. You must be able to see the colors, smell the smells, feel your surroundings. If you practice doing this frequently, you will be able to escape there automatically, every time you feel your anxiety rising.

Panic attack help on Amazon - Information and exercises that will help you control anxiety and panic attacks

All these are top rated books with easy to apply techniques that can really help you to help yourself

My special get-away place - Find yours

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Photo taken by me

There is a sandy beach in the Mediterranean where I have spent all my childhood summers. This is my special get-away place when I feel too emotionally stressed to cope with life. That is where I go in my mind, I lie in my favorite spot on the sand and I can even feel the hot summer sun warming my back and hear the waves softly splashing at my feet. If you think hard enough, you will find your special get-away place too. Try practicing going there in your mind at times when you feel calm and relaxed -obviously not in the middle of a panic attack!-. Try to visualize the smallest detail, then you will be able to flee there when things get tough!

© 2011 Aquamarine18

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      Leadr1 3 years ago

      According to anxietyhelpexperts.com, Changing your surrounding or circumstances at the onslaught of a panic attack can sometimes prevent it from happening. When you feel a panic attack coming on, try drinking a cold glass of water, tell yourself a joke, sing your favourite song or whatever it takes to stop the negative thought process that can start the panic attack. When you find something that works, use it next time.

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      marsha32 4 years ago

      Been there done that! This is excellent advice!

    • mscaramelle lm profile image

      mscaramelle lm 6 years ago

      Yes, it was. I like what you share about the importance of proper breathing, it is easily controllable even when you're feeling scared....and it works.