10 Ways To Stop A Panic Attack

1. Seek Counseling

CBT and other psychotherapies often benefit persons with panic attacks. CBT helps you develop new coping skills and reframe difficult or frightening events.

2. Take Medications

Benzodiazepines, such as alprazolam (Xanax), can help treat the symptoms of panic when they occur.

3. Use Deep Breathing

While hyperventilating is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack.

4. Recognize That You’re Having A Panic Attack

A panic attack is different from a heart attack since it is transitory and will pass.

5. Close Your Eyes

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Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack.

6. Practice Mindfulness

Mindfulness may help you connect with the present moment. Because panic episodes produce a sense of disconnection from reality, this may help prevent or reduce panic attacks.

7. Find A Focus Object

During a panic attack, some individuals find it beneficial to concentrate on something. Pick one visible item and meticulously record it.

8. Use Muscle Relaxation Techniques

Worry causes muscle tension, which relaxation techniques may help relieve. Progressive muscular relaxation relaxes one muscle group at a time.

9. Picture Your Happy Place

Guided visualisation may help alleviate stress. Spending time in nature and imagining nature may help cure and manage anxiety, according to research.

10. Engage In Light Exercise

Research shows that regular exercise can not only keep the body healthy but boost mental well-being, too.


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