How to Stop a Panic Attack: Two Practical Strategies

Have you ever felt dizzy, nauseous, had difficulty breathing, or began sweating for seemingly no reason? There are times when our anxiety reaches a point where it is difficult to manage and can leave you feeling crippled with fear and even more overwhelmed.

Panic attacks are when you suddenly feel a sense of intense fear and terror that can make it hard to continue functioning normally. When you feel a panic attack coming on, knowing how to manage the symptoms and calm your nervous system can help you move through the moment and restore a sense of peace.

What is a panic attack?

A panic attack is the sudden onset of intense fear that happens unexpectedly or can be triggered in specific situations. It is marked by physical symptoms, as well as emotional and cognitive symptoms. These symptoms are what make it hard to function or even to calm down when you most need to. Some people have described having an anxiety attack as feeling like they’re dying.

The symptoms of a panic attack include having an increased heart rate, sweating, trembling, dizziness, chest pain or discomfort, nausea or stomach cramps, feeling unsteady, and shortness of breath. It is also usually accompanied by feelings of fear and apprehension, often without a clear and direct cause, racing thoughts, having difficulty concentrating, feeling smothered or getting a choking sensation, and the feeling of losing control.

Anxiety attacks are similar to panic attacks and the terms are often used interchangeably; however, panic attacks are usually more intense and can feel quite overwhelming. Anxiety attacks, while being generally less intense, can still be distressing and often build over time. Panic attacks are shorter and more intense, usually lasting between 10 to 20 minutes, but anxiety attacks can last longer and may not have a clear endpoint.

How to Stop a Panic Attack

If you have a panic attack, the feelings that accompany it can be overwhelming. It can prevent you from doing your work, having a conversation with your friend, or doing the chores around the house. Panic attacks can be highly disruptive, affecting your sense of well-being and productivity.

While it is beneficial to have some methods you can turn to that will help you know how to stop a panic attack, it is also helpful to work on strategies that can help you manage the severity of these symptoms. Not only that, but you can also direct your focus to ways to deal with any underlying anxiety issues that may be triggering these attacks in the first place. In other words, it requires a holistic approach.

When fear strikes and you begin to feel out of control, various methods can help you regain your sense of control. These methods can involve refocusing or redirecting your attention, focusing on your physical needs in the moment, or reassuring your mind about what is really happening in the present, enabling you to focus only on one moment at a time.

Some of the strategies you can use to stop a panic attack in the moment, or as it is happening, include the following:

Redirecting As you start to feel the sensations that signal a panic attack, it helps to redirect your attention away from the anxious thoughts that can be so overwhelming. The ways to do this can vary from splashing water on your face, taking slow, deep breaths, or going for a walk or doing some light exercise, depending on where you are when the attack hits

You can also redirect your attention away from your anxious thoughts by reminding yourself that the feelings you are experiencing are not dangerous and that they will eventually pass.

Observing. You can also take a moment to observe the physical sensations that you are feeling and to notice things around you. This can help you to shift your attention back to the present moment, as anxiety is typically rooted in the fears of the future or in unknowns.

One informal technique that can help you focus is the 3-3-3 rule. Look around yourself to identify three objects that you can see, three sounds that you can hear, and then move three things or body parts. By finding three visible things, three audible things, and three tactile things to interact with, you are engaging your senses and bringing your focus back to the present moment.

In addition to having some techniques to help you in the moment when a panic attack hits you, it is also wise to pre-emptively try to reduce your likelihood of experiencing anxiety attacks. By developing a healthy lifestyle, you can set yourself up for greater success.

A healthy lifestyle that can help you reduce the incidence of anxiety includes avoiding foods and substances such as caffeine, nicotine, alcohol, and recreational drugs, which may heighten anxiety. In addition, try to get enough sleep and exercise. Good sleep helps you regulate your emotions better. When you exercise, you not only reduce your stress levels but also elevate your mood.

You could also practice relaxation techniques such as deep breathing and yoga or stretching exercises. There are various ways to address anxiety, and part of the process is for you to learn different methods, exploring them to see what’s most effective for you. Getting some exercise or petting an animal might be the most effective strategies for you in coping with anxiety and lowering your stress levels.

When to Get Help

As with most things, early interventions make a difference. If you are experiencing the symptoms of anxiety for the first time or if you are having suicidal thoughts as a result of these feelings, please seek medical help immediately by calling 9-1-1 or going to your nearest emergency room.

If you are experiencing frequent panic attacks that are interfering with your ability to work, maintain relationships, or complete daily tasks, it could be helpful to see a doctor to rule out any underlying physical causes. A doctor may want to do a complete physical exam, get blood tests to check your thyroid, perform an ECG (electrocardiogram) to test your heart, and check for other possible conditions related to your symptoms.

If your anxiety attacks are triggered by specific situations (such as public speaking, social gatherings, or before taking a big test), or if you have a consistently high level of anxiety over a long period of time, you may find it helpful to meet with a therapist or counselor. They can help you figure out your triggers, as well as develop effective coping techniques that will help you deal with any deeper underlying issues that may be contributing to your anxiety.

Sometimes, medication can help you cope with your panic attacks. A doctor or psychiatrist will do a psychological evaluation to talk about your family history, medical history, current physical symptoms you are experiencing, fears, concerns, and stressful situations that may trigger anxiety.

Once the doctor can better diagnose the problem, they can come up with a suitable treatment plan and might prescribe either SSRIs (selective serotonin reuptake inhibitors) or SNRIs (serotonin and norepinephrine reuptake inhibitors), or Benzodiazepines (central nervous system depressants or sedatives) that could help. Your doctor can help you find the right medication and dosage to follow going forward.

Panic attacks can be highly distressing experiences; however, with appropriate treatment and by utilizing coping skills, you can learn to manage symptoms in the moment and reduce the likelihood of future panic attacks through active intervention. If you or a loved one struggles with anxiety or are experiencing panic attacks, please reach out and talk to a health professional or a counselor to figure out the next best steps.