Did you know that nearly 11% of people experience a panic attack at some point in their lives? When a panic attack hits, it can feel like the world is spinning out of control—your heart races, your chest tightens, and it’s hard to breathe. When that kind of panic hits, knowing a few tricks to calm yourself can make all the difference. In this article, we will learn some ways to stop a panic attack so you can feel prepared when panic strikes.
What exactly is a panic attack?
Panic attacks come with a rush of intense anxiety or fear, often accompanied by symptoms like dizziness, a racing heart, sweating, and shortness of breath. They can happen due to stress, past trauma, or even chemical changes in the brain. Understanding what a panic attack is can help demystify the experience and empower you to manage it better. Learning ways to stop a panic attack can be reassuring—helping you regain control faster.
The Following Are 10 Effective Ways to Stop a Panic Attack:
1. Focus on Deep Breathing
Deep breathing is one of the simplest, most effective ways to stop a panic attack. When you’re panicking, your breathing becomes shallow, which can lead to dizziness and intensify that feeling of being out of control. By deliberately slowing your breath, you can calm both your body and mind.
Try This:
- Inhale through your nose for a count of four.
- Hold that breath for a moment.
- Exhale slowly through your mouth for a count of six.
- Repeat until you feel more relaxed.
2. Try the 5-4-3-2-1 Grounding Technique
Grounding exercises can pull your focus from your anxiety to the present. The 5-4-3-2-1 technique is a great go-to. It’s easy to remember and effective, especially during high-stress moments.
How It Works:
- Identify 5 things you can see.
- Touch 4 things you can physically feel.
- Listen for 3 distinct sounds.
- Notice 2 different scents.
- Focus on 1 thing you can taste, like gum or a mint.
Using this technique is one of the most practical ways to stop a panic attack since it redirects your focus and grounds you in the present.
3. Use Positive Visualization
Visualizing a peaceful scene can help shift your mind away from panic. Imagine yourself in a place you find relaxing and safe, like a sunny beach or a cozy room.
How to Practice Visualization:
- Close your eyes and think of a place that makes you feel calm.
- Picture every detail—the sights, sounds, and smells.
- Imagine yourself there, focusing on the peace it brings.
Visualization helps your brain pause and reset, making it a powerful technique to manage panic.
4. Reassure Yourself with Positive Self-Talk
Positive self-talk can work wonders when panic strikes. Instead of letting fear intensify, you can talk yourself down and feel more in control. Repeating affirmations is a practical way to stop a panic attack by giving yourself a reality check.
Try Saying to Yourself:
- “This feeling will pass. I’ve been through this before.”
- “I am safe, and I am in control.”
- “I can manage this, and I’ll be okay.”
Positive self-talk reminds your mind and body that the panic is temporary, helping you ease out of it more smoothly.
5. Relax Your Muscles
Panic attacks can create physical tension throughout your body. A quick muscle relaxation technique can help release this tension and take the edge off the anxiety.
How to Use Progressive Muscle Relaxation:
- Start with your toes, and work up to your head.
- Tense each muscle group for a few seconds, then release it.
- Feel the contrast between tension and relaxation as you move up your body.
This practice grounds you by focusing your mind on physical sensations, making it one of the effective ways to stop a panic attack.
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6. Use Calming Tools Like Weighted Blankets or Stress Balls
Sometimes, having something physical to hold can help. Weighted blankets provide a sense of security, while a stress ball can redirect anxious energy. Squeezing a stress ball or wrapping yourself in a weighted blanket can give you a feeling of comfort and stability during a panic attack.
7. Try Aromatherapy
Aromatherapy can be another helpful tool. Scents like lavender, chamomile, and bergamot have calming effects that can be especially useful during a panic episode.
How to Use Aromatherapy for Panic:
- Use a diffuser or inhale directly from an essential oil bottle.
- Apply diluted oil to your wrists if that’s more accessible.
- Inhale the calming scent and focus on the positive effects it has on your body.
This method won’t “cure” panic attacks, but it’s a nice addition to your toolkit of ways to stop a panic attack.
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8. Reach Out to Someone You Trust
When panic strikes, talking to a friend, family member, or therapist can bring immediate relief. Sometimes just hearing a familiar voice can make you feel less alone and more grounded.
9. Redirect Your Focus With Physical Activity
Moving your body, even if it’s just a short walk, can be incredibly grounding. Physical activity releases endorphins, which can lift your mood and reduce anxiety. A quick walk or stretching routine is a great way to shift your focus and ease panic, making it one of the most accessible ways to stop a panic attack.
10. Plan for Future Episodes
If panic attacks happen frequently, creating a plan can make you feel more prepared. Write down the techniques that work for you, or even keep a small “panic attack kit” with things like a calming essential oil, a stress ball, or a list of positive affirmations. Knowing you have a plan can take some of the fear out of future attacks.
Dig into the science of what triggers panic attacks, how to recognize them, and the available treatments for panic disorder.
Final Thoughts
Panic attacks are tough, but there are ways to handle them. Each person’s experience with panic is unique, so finding the ways to stop a panic attack that work best for you is key. Trying out different techniques, building your own toolkit, and having a plan can make a real difference over time. Remember, you’re not alone in this—each step you take helps you regain control, one breath at a time.
