How to stop a panic attack

Panic attacks can be incredibly distressing, but it’s important to remember that they are temporary and manageable. While professional help is invaluable for long-term strategies, here are some immediate techniques you can use to try and ground yourself during a panic attack:

1. Recognize and Acknowledge:

• Don’t fight it: Trying to suppress a panic attack often intensifies it. Acknowledge that you’re experiencing one. Tell yourself, “This is a panic attack. It will pass.”
• Label it: Mentally labeling what’s happening can help you regain a sense of control.

2. Grounding Techniques:

• The 5-4-3-2-1 Method: Engage your senses. Name:
  • 5 things you can see.
  • 4 things you can touch.
  • 3 things you can hear.
  • 2 things you can smell.
  • 1 thing you can taste.
  • This pulls your focus into the present moment.
• Physical Grounding:
  • Feel your feet firmly on the ground.
  • Press your hands against a solid surface.
  • Hold a cold object, like an ice cube.
  • These tactile sensations can bring you back to reality.
• Deep Breathing:
  • Panic attacks often involve rapid, shallow breathing. Practice slow, deep breaths:
    • Inhale deeply through your nose for a count of 4.
    • Hold for a count of 4.
    • Exhale slowly through your mouth for a count of 6.
    • Repeat.
  • This regulates your heart rate and calms your nervous system.

3. Cognitive Techniques:

• Challenge Negative Thoughts: Panic attacks are often fueled by catastrophic thoughts. Remind yourself that these thoughts are not facts.
• Use Affirmations: Repeat calming phrases, such as, “I am safe,” “This is temporary,” or “I can handle this.”
• Visualize a Safe Place: Picture a calming scene, such as a beach, a forest, or a peaceful room. Focus on the details of this place.

4. Movement and Distraction:

• Gentle Movement: If possible, try gentle movements, such as stretching or walking in place. This can release physical tension.
• Distraction: Engage in a simple activity that requires focus, such as counting backwards, reciting a poem, or solving a puzzle.

5. After the Attack:

• Self-Care: Be kind to yourself. Panic attacks can be exhausting. Rest, hydrate, and engage in activities that promote relaxation.
• Journaling: Write down your experience. This can help you identify triggers and patterns.
• Seek Professional Help: If panic attacks are frequent or severe, consult a therapist or psychiatrist. They can provide tailored strategies and treatment options.

Important Note: These techniques are intended to help manage panic attacks in the moment. They are not a substitute for professional mental health care. If you are struggling with panic attacks, please reach out to a qualified healthcare provider.1 2 3 4 5 6 7 8 9 10 11 12 13

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