Panic attacks are intense and overwhelming experiences that can strike anyone, anywhere. They often come on suddenly, leaving people feeling helpless and terrified. Fortunately, there are effective strategies for stopping panic attacks and regaining control.
In this article, we will explore the nature of panic attacks, their common triggers, and a variety of techniques and lifestyle changes that can help you learn how to stop a panic attack and live a more anxiety-free life.
What is a panic attack?
A panic attack is a sudden episode of overwhelming fear or anxiety that can happen without warning. During a panic attack, people often experience a rapid and pounding heart rate, shortness of breath, trembling, sweating, and a sense of impending doom.
These distressing physical and psychological symptoms can be accompanied by a strong urge to escape or find safety, even in situations where there is no immediate danger. Panic attacks are characterised by their sudden onset and typically peak within a few minutes. The experience can be profoundly distressing and may leave lasting emotional effects.
Now let’s look at what you can do to stop a panic attack.
Panic attacks: Triggers and causes
Identifying the triggers and causes of panic attacks is crucial in managing and preventing them. While specific triggers can vary from person to person, they often include situations or circumstances that evoke intense fear or anxiety.
Common triggers may involve social settings, phobias, or overwhelming stressors. Understanding the root causes of panic attacks is equally important. These causes may involve a range of factors, such as genetic predisposition, imbalances in neurotransmitters like serotonin, or past traumatic experiences.
By pinpointing both the triggers and underlying causes, people can gain insights into how to effectively stop a panic attack and work towards a more anxiety-free life.
How to stop a panic attack: Practical skills
1. Deep breathing techniques
Deep breathing exercises are a simple yet effective way to control a panic attack. When panic strikes, our breathing can become rapid and shallow. Deep breathing involves slow, deliberate breaths to calm the nervous system. For instance, the 4-7-8 technique entails inhaling for four seconds, holding for seven, and exhaling for eight. This practice increases oxygen levels, lowers heart rate, and reduces breathlessness, promoting a sense of calm.
2. Grounding techniques
Grounding exercises, like the 5-4-3-2-1 method, help ground you in the present moment. This technique prompts you to identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Engaging your senses in this way distracts you from anxious thoughts and anchors you in the present, helping to stop a panic attack.
3. Progressive muscle relaxation
Progressive muscle relaxation releases physical tension during panic attacks. By tensing and relaxing muscle groups from toes to head, you reduce muscle tension often associated with anxiety. This practice relieves physical symptoms and promotes relaxation and control during panic.
4. Positive self-talk
Positive self-talk involves countering negative thoughts with reassuring statements. Instead of thinking, “I can’t handle this; I’m going to die,” shift your self-talk to, “I’ve faced this before, and I can do it again.” This technique prevents panic escalation by replacing catastrophic thoughts with rational, calming affirmations.
Lifestyle changes for long-term relief
Diet and Nutrition: Diet plays a substantial role in anxiety management. Certain foods can exacerbate panic attacks, while others can promote calmness. High sugar and refined carbohydrates can trigger anxiety due to blood sugar fluctuations, while caffeine, can lead to restlessness. Omega-3-rich foods like fatty fish and flaxseeds reduce anxiety. Incorporating whole foods, lean proteins, fruits, and vegetables provides essential brain health and mood stabilisation nutrients.
Exercise and Physical Activity: Regular exercise is a great long-term anxiety reducer. Physical activity stimulates endorphin release, natural mood lifters, and decreases stress hormones. Engaging in activities like walking, swimming, or yoga can effectively manage anxiety. Integrating exercise into daily routines, even in short bursts, significantly improves overall well-being.
Sleep Hygiene: Quality sleep is essential for mental well-being and reducing panic attack triggers. Sleep hygiene practices, such as a regular sleep schedule and screen time limits before bedtime, create an environment conducive to restful sleep. These habits enhance stress-coping abilities and reduce panic attack susceptibility, making sleep hygiene a vital part of anxiety management.
Alternative approaches
Mindfulness and Meditation: Mindfulness and meditation practices provide essential grounding techniques to stop panic attacks. They cultivate emotional balance and resilience by focusing on the present moment, embracing thoughts without judgment, and fostering a sense of calm.
Herbal Remedies and Supplements: Exploring natural remedies like lavender, valerian root, and magnesium supplements can complement panic attack management. Lavender’s calming properties, valerian root’s relaxation benefits, and magnesium’s neurotransmitter regulation potential offer holistic approaches to anxiety reduction. But remember, always consult a healthcare professional before using supplements.
Seeking Professional Help
Therapy offers vital support in managing panic attacks. Different therapeutic approaches, such as anxiety counselling, and cognitive-behavioural therapy (CBT) can equip you with effective tools to confront and overcome panic. Finding the right therapist, one with whom you have a strong rapport is essential for success in managing anxiety.
Online resources and support groups also offer a virtual lifeline. Connecting you with a community that understands your experiences. These platforms provide valuable insights, coping strategies, and a sense of belonging, fostering emotional support and resilience.
Low Cost Online Counselling
Our low-cost counselling service gives you access to private therapy for only £29. Just follow these two simple steps to access our affordable counselling service.
Step 1: Go to the self referral contact form below.
Step 2: Complete the form to book and secure an initial free consultation.
It’s as simple as that. One of our team will contact you within 24 hours to discuss your needs.
