How Do I Stop a Panic Attack?

A panic attack can feel frightening, intense and overwhelming. Many people describe it as if something terrible is about to happen, as though they are losing control, as if they are 'going mad' or they fear they are having a heart attack. If you have ever experienced a panic attack, you will know how distressing it can feel in the moment.

The good news is that although panic attacks feel alarming, they are not dangerous. They are the body’s natural fight, flight or freeze response being triggered, often at a time when there is no immediate physical danger. Panic attacks are as a result of you trying to keep yourself safe which is great for fighting or fleeing a perceived threat but not helpful when this mechanism is triggered when you are not in danger and are instead stuck on the tube or in a lift for example. With the right understanding and tools, panic attacks can become much more manageable.

What is a panick attack? A panic attack is a sudden surge of intense anxiety, fear or discomfort that usually peaks within minutes. It can happen unexpectedly or in response to a trigger such as stress, anxiety, crowded places, conflict, health worries, trauma or upsetting memories.

Common symptoms include:

• Racing heartbeat

• Shortness of breath

• Dizziness or feeling faint

• Sweating

• Shaking

• Chest tightness

• Nausea

• Tingling sensations

• Feeling detached or unreal

• Fear of losing control or dying

  
  

These symptoms are caused by adrenaline being released into the body. While deeply uncomfortable, they will pass.

If you are having a panic attack or feel one building, here are my top 10 tips:

1. Remind Yourself 'This Will Pass'. A panic attack is temporary. It may feel intense but it will not last forever. Try saying to yourself 'My body is reacting but I am safe' or 'this feeling will pass.' Gentle reassurance can reduce the fear that fuels the panic.

2. Answer back to 'What If ?' Thoughts. What if i get stuck in this lift? What if i have a panic attack in the street? You can't control the 'what if ' thoughts but you can control your response to them. A helpful response to what if is 'So what!'

3. Ground Yourself in the Present. Panic pulls you into fear and 'what if' thinking. Grounding helps bring you back to the here and now. Try this 5 senses exercise to help signal safety to the brain: Notice 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste.

4. Avoid Fighting the Panic. Many people understandably try to 'make it stop' immediately. Unfortunately, battling panic can increase it. Instead, try allowing the sensations to be there while reminding yourself they are uncomfortable but not harmful. Allow the wave of symptoms and feelings to pass. Say to yourself 'I accept and allow this anxious feeling'.

5. Loosen Tension in the Body. Anxiety often causes muscles to tighten. Relax your shoulders, unclench your jaw and let your hands soften. If sitting, place both feet firmly on the floor and then tap your feet and bounce your knees. If you are standing, shake your arms, hands and legs. Small physical changes can help your nervous system settle.

6. Do Box Breathing. During panic, breathing often becomes shallow and rapid which can increase dizziness and chest tightness. Box breathing (also called square breathing) is a structured breathing technique that helps to calm the mind and body. It follows a four part rhythm where each part forms one side of a square or box: begin by exhaling completely through your mouth, inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Then repeat.

7. Be Kind to Yourself Afterwards. Panic attacks can feel exhausting. Once it passes, rest if you need to. Drink water, take a walk or do something soothing. Try not to judge yourself. A panic attack is not weakness or failure. Treat yourself with kindness and understanding rather than criticism.

8. Laugh. Laughter can be a powerful way to interrupt an anxious state of mind. A genuine laugh helps release endorphins (the body’s natural feel-good chemicals) which can lift your mood, ease tension and reduce anxious feelings. It also helps shift your focus away from fearful thoughts and back into the present moment. To help reduce anxiety, watch a funny film, listen to a comedian, go to a stand-up comedy show or spend time with friends and family who make you laugh. Sharing laughter with others can be especially comforting, helping you feel more connected and relaxed.

9. Review your lifestyle. Caffeine, energy drinks, lack of sleep, alcohol and stress can make panic symptoms more likely. If panic attacks happen regularly, it can help to review lifestyle factors. Take regular exercise (a 10 minutes walk can improve your mood for hours) and get enough sleep (it is vital for physical and mental health). Eat healthy and well-balanced meals; limit sugary and carbohydrate-rich snacks as these lead to a crash in mood and energy. Keep hydrated.

10. Talk to someone you trust. If possible, let someone know what is happening. Hearing a calm voice can be very reassuring.. You do not need to hide panic attacks or manage them entirely alone.

If panic attacks are affecting your daily life, reaching out for help can be the first step towards feeling calmer and more in control again. Therapy can help you understand triggers, reduce fear or panic, calm your nervous system and address underlying anxiety. So seek professional support. Seeking support is a sign of strength and courage and working with a psychotherapist can help you rebuild confidence and gives you the support and space to help your panic attacks become less frequent, less intense and much less frightening.

If you would like further help with panic attacks, please click here to arrange an initial FREE 15-minute telephone call with me or e-mail directly alison@therapyhere.co.uk.