11 Ways How to Stop a Panic Attack: Overcome Before It's Getting Bad

11 Ways How to Stop a Panic Attack: Overcome Before It's Getting Bad
How to Stop a Panic Attack - Photo by Anna Tarazevich from Pexels
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Tripboba.com - Panic attacks can be very difficult to deal with. We cannot always predict when a panic attack will occur but learning how to overcome it can help you to manage the further effects. Many people have panic attacks and they are also troubled by it. Physical symptoms like shaking, fast heartbeat, chest pain, and many more can happen at one time.

If you are looking for a way out on how to stop a panic attack from happening, we've got the solutions for you. There are several attempts you can use on how to stop having a panic attack. Check them out here!

What to Know About How to Stop a Panic Attack

First thing first, you need to know the symptoms. According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), panic attacks are characterized by four or more of the following symptoms:

  • Shaking or trembling effect
  • Pounding heart, or the increasing of heart rate
  • Choking sensation
  • Sweating
  • Chest pain
  • Feeling unsteady, dizzy, lightheaded, or faint
  • Losing control
  • Fear
  • Paresthesia (tingling sensations)
  • Nausea or abdominal distress
  • Derealization or feelings of unreality

If you know these symptoms and realize that a panic attack is developing, you can try to manage the attack before it gets out of control. Also, please know that symptoms usually peak in 10 minutes or less and then begin to decrease.

How to Stop a Panic Attack Naturally

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Sometimes panic attacks can happen for no reason at all, but most of them are trigger by stress. When this happens, the person suffering from a panic attack may develop a sense of fear, in which the symptoms overlap and lose control. These are what you need to do:

1. Help Yourself to Relax

People with panic attacks are mostly having nervousness and tense up. Here, you need to slowly help your body relax. When using the deep breathing technique, tighten the muscle when you inhale, then gradually exhale to relax the muscle completely.

Focus on the tightened body part-possibly a clenched chin or a bent shoulder. Repeat the same actions for other tightly held muscles or body parts. Eventually, your whole body will be more relaxed.

2. Take Deep Breathes

Breathing deeply can help you relax your body and avoid the worst attacks. Try to take a deep breath five times. Then, hold your breath when you count to five again. Breathe through your mouth five more times. Repeat until relaxed.

3. Ignore The Stimulus

Distract yourself from the triggering stimulus. Panic attacks occur when triggered. You can try to play games or activities that draw your attention and distract your triggers.

4. Repeat Positive Phrase

Ensure yourself that the attack will soon end. Eventually, you will get the strength to fight it out. You can use a spell. In modern contexts, mantras are the phrases that can help you to focus and/or express strong beliefs.

For example, you can say to yourself "You can do it", "It will pass", "Everything will be okay", and many more.

How to Stop a Panic Attack While Driving

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A panic attack can happen while you’re driving. But, there are steps you can take to help relieve a panic attack that strikes while you’re behind the wheel.

1. Keep your focus on the road ahead

Focus on sensory experiences. This can help you attract current attention like seeing the road ahead and feeling your hands on the steering wheel. This will not be easy and you will need a lot of practice.

2. Relax Yourself and Distract Yourself from the Fear

Intense fear leads to a powerful form of emotional reasoning. In this condition, you will worry that driving-related disasters will look like reality rather than fear.

For example, when you relax, you may know very clearly that panic does not make you faint, but you may think that when a panic attack occurs, you are on the verge of fainting. So, relax and believe in yourself that you are strong enough to overcome it.

3. Eliminate Avoidance

While facing the triggering stimulus, the most effective way is to tell your nervous system that you don’t have to issue a panic alert.For some people, taking a safer route actually exacerbates their fears because they know they are not in danger of being perceived.

How to Stop Someone Having a Panic Attack

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Before you can help a person who is having a panic attack, you need to know if it’s because of fear or anxiety they’re experiencing or if there’s a physical explanation.

After learning the symptoms above, you need to first ask the victim whether they had it before or not. After asking, it's better to call 9-1-1 and follow physical first aid protocol. Mental Health First Aid has also given solutions to follow so you can help them. Here is how to stop a panic attack:

1. Assess for risk of harm

Ask them if this has happened before and if they think it is happening now. If yes, ask them if they’d like help. If they do. Don't forget to introduce yourself if they are strangers.

2. Listen non-judgmentally

First, it is best to stay away from crowded places. Ask them what they need if possible. Don't think you know what suits them best.

3. Give reassurance and information

Keep calm and assure the person that they are likely to have a panic attack and that it is not dangerous. Explain to them that although their feelings are frightening, the symptoms will disappear. When speaking, use short sentences and speak in a clear, firm manner. Please be patient and stay with them throughout the attack.

4. Encourage appropriate professional

After the panic attack is over, give relevant resources about panic attacks if they didn't know it before. You can tell them the relevant information and treatments about panic attact If they seem concerned about it.

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