4 Ways to Stop a Panic Attack

Panic attacks are more common than people realize. However, they may also be more challenging to recognize. A panic attack occurs when a person’s anxiety has been going on for some time, and they are stuck in a fight or flight response. This is when the parasympathetic nervous system continues to feel fear even when there’s no stimulus or reason to feel that fear.

Panic can happen both in public and in private. A panic attack can cause embarrassment and humiliation, especially in a social situation. A panic attack can occur in an instant; they are challenging to detect because a person can be in the middle of the conversation and realize they are having a panic attack.

4 Ways to Stop a Panic Attack

Panic attack symptoms mimic heart attack symptoms. A person may feel pain in the chest, a constant sense of fear, tingling or numbness in the arm, sweating palms, a shaking or fearful feeling, shortness of breath, etc. These symptoms can range from mild to severe and may cause someone to go to the emergency room. However, there are ways to stop a panic attack from getting too severe. Here are four ways to stop a panic attack:

1. Go Somewhere Alone

Anxiety symptoms are complex enough to deal with. It can be uncomfortable if it happens in a social situation. They may want to hide the symptoms, so they don’t have to tell others what they feel. However, this can add to their stress if they fear peer rejection.

It is essential to have someone supportive of you with you when you’re having a panic attack. If you sense your anxiety has been at a high level, let the supportive person know. If you need to leave, figure out a signal or word you may need to use during that time.

Sometimes, a simple squeeze of the arm or hand of the supportive person will let them know that you need to leave and will be back. Excuse yourself from the social situation and get somewhere private. This can be anywhere from a bathroom to your car.

Being alone will help the problem as you don’t have to deal with embarrassment or humiliation on top of the symptoms you’re already experiencing. This may also help you center your thoughts and allow you to do your self-talk in a way that will help you calm down.

2. Use Cold Water

Ideally, a bathroom is best for calming down during a panic attack. You’ll have access to a private stall and cold water to splash on your face or wet a paper towel and place it on the back of your neck. If your bathroom is not readily available, try a water bottle. Dump some cold water onto your hands and put it on your neck and face.

This jolt of the senses will help your brain focus on the cold on your face rather than the nervous system in panic mode. If you have access to a hot or ice pack, it can also be helpful during this time. Some first aid kits have cold packs that can be used if a person is injured. Break one if you can and place it somewhere on your body where your brain can focus on the cold feeling and the numbness that occurs rather than on the panic attack.

It is essential to do something that will jolt your senses. When neither cold water nor cold packs are available; try something else to help your brain focus on another area. You can place your thumb on each finger on your hand, counting in succession to yourself.

You can also use a rubber band or elastic band around your wrist and snap it. The snapping will help focus your brain on the sting you feel from the snap; it will help you not to focus on the anxiety. Anything you can do to refocus your brain on something other than the panic attack is helpful.

3. Meditate on Scripture

During Jesus’ temptation in the desert from Satan, Jesus used the best weapon He had, the Word of God. In the same way, our best defense during a panic attack may be the Word of God. You may want to memorize certain Scriptures regarding anxiety, such as “Cast your cares on him because he cares for you” (1 Peter 5:7) or “Do not worry about tomorrow, for tomorrow will worry about itself” (Matthew 6:34).

You can also meditate on Scriptures to give you hope or communicate a promise from God. Whatever Scriptures you prefer, let them make you feel encouraged and loved by God. You need to be reminded of God’s love in these moments.

Additionally, it is essential to remind yourself that this feeling will pass. You will not feel panicked forever. You’re only feeling anxiety right now, but eventually, it will go away. Keep reminding yourself that it will pass. Take deep breaths and allow the feeling to pass. The more you resist relaxation, the worse the anxiety will become, and the longer the panic attack will continue.

Although it feels counterintuitive to relax during a panic attack, it is the best thing you can do to ward off any subsequent panic attacks or anything severe that would require you to go to the hospital. The Word of God is a powerful weapon; the truth helps us separate fact from fiction.

Meditating on Scripture helps us focus on the word of God but also takes our focus away from the panic attack. This distraction helps us focus on the words that are being communicated. Remind yourself that you are loved regardless of whether you ever get healed from panic attacks.

4. Talk to a Friend

If you are away from a social situation and the feeling has subsided, it may be good for you to call a friend. Talk to them and let them know that you had this attack. This person can be different from the person supporting you during the panic attack, or it could be the same person. Have someone in your life who will encourage you, let you know they’re there for you, and support you during a difficult time.

Call a friend you have not seen in a while and let them know what’s happening. Tell them you will call them after a panic attack and that you need them to help you process the complex emotions that accompany it.

Many people deal with the feeling but often do not deal with the accompanying emotions. If your panic attack comes with rejection or embarrassment, you’ll need someone to help you process those emotions. If you’re not processing your emotions thoroughly, you may find yourself avoiding social situations for fear that that situation will happen again.

While God does not promise you will never have a panic attack again, He does promise that you will never be alone. If you have no one to call after a panic attack, pray and talk to God. Thank Him for helping you relieve the symptoms. Thank Him for sparing you from embarrassment or humiliation. Pray and ask Him to help you enjoy whatever event you have attended or social situation you are currently in.

Thank Him for the friends and family He has placed on your path and helped you during those times. Pray and ask God for additional ways for you to deal with panic attacks. Research and find natural remedies to help you deal with the elevated cortisol levels that panic attacks may reduce.

Although pain attacks are common, they don’t have to happen to you. By following the suggestions above, you can reduce the number and severity of your panic attacks. This may greatly improve your health.

Christian Counseling for Anxiety

If panic attacks are becoming frequent and interrupting your normal life, consider seeing one of the therapists at our location. We have licensed professionals who can help you learn to deal with panic attacks and point you to God and His Word. Contact us today.