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Do you experience regular panic attacks? If so, then you know how incredibly unpleasant and scary it is. Many people think that they are having a heart attack, or feel vulnerable and ashamed because they worry people will judge them for their panic or anxiety or think they are “crazy.”

Have you tried to use conventional approaches such as psychotherapy and pills without much success? Then this articles, consisting 10 ways on how to stop a panic attack, might just be what you need. http://www.calminghealth.com/how-to-stop-panic-attack

When you overcome panic attacks, you get your life back. Those horrible feelings either go completely or become easily controllable.

Before we begin, an important first step you need to do is to check with your doctor about your symptoms, but once you are clear that it’s anxiety or panic, there is a lot you can do to help yourself.

1. Know panic ‘attack’ is not an attack

Actually panic attack is a misnomer, since nothing is ‘attacked’. A house alarm doesn’t ‘attack’ the house it’s protecting, but sometimes it can sound when it doesn’t need to.

Stopping panic attacks mostly isn’t about getting rid of all panic; it’s about aligning it so it only happens when it really needs to. The scary changes (sweating, fast breathing, shaking, raised heartbeat) would all feel perfectly natural if you were running in the gym.

Really, a panic attack is the body behaving as if it’s exercising when it’s obviusly not. All these symptoms are completely normal in the right circumstances.

2. Check your breathing speed

Did you know that breathing too fast is a MAJOR cause of panic attack?

Breathing too quickly which is known as ‘hyperventilation’ or ‘over-breathing results in lots of shallow breaths. In turn, these cause your blood to have too much oxygen but not enough carbon dioxide.

Which is a bit of a problem (but not a dangerous one). Why?

Because you NEED carbon dioxide to make use of the oxygen in your blood. With too little carbon dioxide, your body can’t get sufficient access to the oxygen that its inhaled which causes symptoms like:

Dizziness
Light-headedness
Vertigo
Giddiness
Out of body feelings
Heart palpitations
Tingling in your hands and feet
feelings of weakness

How to Stop a Panic Attack in 10 Ways

That’s why it is very important to make sure you don’t over-breath in your day-to-day life. Because if you do, you’ll be more on edge than you should be. And therefore, more likely to slip into panic mode.

What to do if you start breathing too fast? Hold your breath. The feeling of not having enough air isn’t caused by not breathing in enough oxygen but by breathing out too much; so holding your breath prevents this happening.

Holding the breath for as long as you comfortably can will prevent the dissipation of carbon dioxide. A period of ten to fifteen seconds, repeated a few times, is sufficient.

how to stop a panic attack

3. Breath slower using your belly

These work the best if you practice them before you have a full blown panic attack.

When you’re breathing too fast, you suck in air using the top part of your chest. That’s the WRONG way to do it. To slow things down, you should instead breath using your abdomen which is the area around your stomach.

How do you do that? To get into this breath training, sit down and relax your muscles. Next, place your hands flat on your belly about 2cm (1 inch) above your belly button. You want the tips of the middle finger on each hand to touch each other when you breathe out. But not to touch when you breathe in.

You should aim to breath in for 3 seconds. Then out for 3 seconds. Which will give you about 10 breaths per minute.

Ideally, you should practice this for 5 minutes at least 3 to 4 times per day until you’re default breathing speed is about 10 breathes per minute when resting. 15 to 20 minutes is not much time to invest anyway.

Also notice when first trying abdominal breathing, you might feel light headed or dizzy. If that happens, stick with the program as your body will soon adjusts and the problem should go away.

Start your training by breathing as you normally do. But instead of breathing in then straight out, hold each breath for 5 seconds. Once you get used to doing this, switch to the abdominal method.

Additional tip : Get into child’s pose, legs up the wall, or seated forward bend. Forward bends put your belly on your legs and force you to do belly breathing, this signals to your nervous system that it’s time to calm down.

4. Get used to over-breathing

This may sound weird and contradictory, but you need to practice over-breathing once you’ve got your day-to-day breathing under control.

Why? So you can get REGULAR experience of the symptoms of panic. By getting used to those unpleasant sensations in a controlled environment (like your home), you’ll get to know them for what they are: unpleasant. But NOT dangerous. Nor evidence of impending doom. With that experience, you’ll be FAR less nervous if panic symptoms emerge on somewhere like when you’re on a plane, driving, etc.

To practices it, first takes lots of fast, shallow breaths. Then learn to feel – but not fear – the symptoms as they start washing over you.

5. Stop running

If you panic while sitting in a restaurant and flee the scene, then your panic response will conclude that the restaurant holds life-threatening horrors because you ran away from it. It will try to be ‘more helpful’ by spreading the fear to perhaps all restaurant or even worse, in all situations that have lots of people in them, a bit like restaurants.

If you stay in the situation until you calm down, your panic response will learn that it’s not the situation causing the panic. The more you avoid something, the bigger the fear builds. Because Naturally, we avoid what is dangerous.

This is also how people succumb to crippling conditions like agoraphobia, whereby every outdoor environment becomes a panic attack trigger.

It might seem difficult at first, but when you try to contain the attack in the place it happens, it will help you avoid worse scenario, where every place you had an attack in the past becoming a trigger.

6. How to stop a panic attack by ‘acting normal’

how to stop a panic attack

If you have another panic attack, you need to make a conscious effort to carry on as if nothing out of the ordinary is happening. Pretty soon the panic will ‘get bored’, realize it’s not actually needed, and drift away. And it will then familiarized that it is not need in certain situation when you stay calm.

You wouldn’t carry on talking if a hungry lion was about to pounce on you. So keep talking – keep acting as if nothing untoward is happening. Perhaps you may not feel like ‘acting normal’, but remember your panic is pretty dumb and is looking for cues from you as to whether it’s needed or not.

The more ‘normal’ and calm you act, the more panic gets the message it’s not needed. You will then indirectly teach your mind and body to feel relaxed about being in the situation for real.

7. Keep thinking

During times when panic is really required (a hungry lion coming right at you), the thinking part of the brain becomes much less active. This happens because we need to run or to fight, to become purely physical.

But if you purposefully start counting backwards from one hundred in jumps of three – ‘100, 97, 94, 91…etc.’ – , list the presidents in order, or recite the lyrics to your favorite song or poem, you force your thinking brain to work, which actually dilutes the panic response. Keep thinking or doing something that is methodical.

Again, it’s important to not leaving the situation that has caused the panic. Ride out the panic attack where you are. Otherwise, you will likely train yourself to associate that place or situation with fear, which could trigger future attacks.

8. Don’t Dwell on Your Thoughts

A person must not dwell or focus on their thoughts during a panic attack. Because, the more a person tries to reason out their thoughts the longer a panic attack lasts. This happens because your body activated the “fight or flight” mode, kicking your heart rate and breathing into high gear, tensing your muscles, and constricting blood flow.

Try to keep your mind blank and free of any negative thoughts during a panic attack. Take a moment to slow down and notice each of your sensory experiences in turn. Try taking an inventory of what is happening without judging anything as “good” or “bad.

9. Name it.

Once you are more tuned into your experience, you might just think to yourself: “Okay, my palms are sweating, I feel that crazy pack of butterflies in my belly, and it’s hard to breathe. Perhaps I’m feeling a tad bit anxious.” You can name it.

If you don’t give yourself permission to feel anxious, that’s only going to make you feel worse.

10. AWARE card technique

Bring a little card, the AWARE card. (Make one for yourself.) When you started to feel panicky, take it out, read it, and follow the simple instructions:

A: Accept the anxiety. Don’t try to fight it.

W: Watch the anxiety. Imagine you are just observing it because it is outside of you.

A: ‘Act normal’. Carry on, nothing is happening.

R: Repeat the above steps until you start to relax again.

E: Expect the best – the more times you do this, it will pass quicker and quicker.

I don’t buy that we should feel ashamed about anxiety.

With folks I trust, I have no problem saying that I have some anxiety about this or that. Not hiding it makes me feel like I have more power over it, but I don’t need to get into detail, or make them feel like I need their help.

Panic attack is really common, it’s not a dirty little secret. And more people than you know struggle with it.

Panic attacks can have a disruptive influence in your life, even after trying conventional treatments. Hopefully, having the above unique methods in your panic treatments arsenal will give you success in your efforts to control or stop panic attacks.

how to stop a panic attack

 


For the full guide on treating and end Anxiety and Panic Attack naturally, permanently and safely, visit Barry McDonagh’s Panic Away Program. In the past 10 years, The Panic Away Program has touched over 150,000 lives in 32 countries worldwide. Everyone has used it, from from soccer moms to famous celebrities. Get FREE Audio To End Anxiety and Panic Attacks Fast! Click Here to Download

Who is Barry McDonagh?
panic authorBarry McDonagh (BA, Dip Psych) is a psychology graduate and the creator of the Panic Away Program and the go-to guy when it comes to treating Anxiety and Panic Attack naturally and safely. The program has been purchased by more than 150,000 people worldwide and has been featured on TV and radio across America. Barry’s mission is to reach 1 million people by 2016 and change the way we treat anxiety forever.
panic on air

 

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Showing 9 comments
  • Josephein
    Reply

    Yeah that’s what i’ve been starting to do. whenever i start getting a panic attack i just stop what i’m doing and analyze what’s going on inside. Sometimes it lasts 10 minutes sometimes it lasts up to 30 minutes but freaking out in panic makes me feel worse so i try my best just to sit calmly and wait for it to finish. Afterwards i just laugh about it and say bring on the next one cause i can handle it now :)

    By the way thanks for the audio download, it is really helpful to me. I tried listen to it last week on a plane and it really helps :)

    • Priest
      Reply

      Well done to think of sohenmitg like that

    • wiso kredit selbstaendig
      Reply

      Jk: Mitä, oletkohan käynyt kuitenkin jossain muualla kuin Trocaderossa? Salaatti on ehkä paras lounasruoakapaikan salaattipöydästä löytyvä, johon olen törmännyt. Ja se leipä on ehkä heikoin lenkki, kun se on sellaista vitivalkoista pizzapohjaa.

      • Mira
        Reply

        Superb write up Vicky! Really came me an insight into what the event was like – The Flying Saucer sums it all up really. I’d love to be able to make it to a US event at some point in the future.. Fingers crossed it ha2;pns.You&#8p17eve hit the nail on the head about the whole Coldfusion community and how awesome it and the amazing people who support it really are.Look forward to your next conference report.

    • Reply

      Hello, i believe that i saw you visited my website thus i came to “go back the favor”.I’m attempting to find things to improve my site!I suppose its adequate to use some of your concepts!!

    • http://www./
      Reply

      Hallo,Ich heiße Anička und Ich bin 14 Jahre alt. Ich habe viele Haustiere. Ich habe zwei Hunde und vier Katzen und zwei Hamster and ein Papagei…

  • Brittsnowy
    Reply

    Nothing else then just simply go to the bathroom and throw up helps for me, my tummy gets way to tense and won’t be able to relax until I throw up, either it comes by itself but if it doesn’t I have to force it, not fun, but it helps…

    Am gonna try the audio download and report back here. Thanks :)

  • Sunny Smile
    Reply

    Would you mind if I wrote some of your techniques on my website? I really like them, and I use them myself but I never put them into words like you have. Just let me know!

  • pams
    Reply

    Firstly, thanks for the free audio. It worked to lighten my anxiety. I’m trying the program now aswell

    2 “quick fixes” techniques that I employ for helping with anxiety/panic attacks twhich are meant to slow down a fast/quickening heartrate and you should check with your doc about doing these:

    Massaging the vagus nerve in the neck and or taking a slow deep breath, holding it then bearing down as if you’re taking a poop. Once stopped, the rapid heartrate may return but the quick fix may be enough to calm down the heart and allow for clearer thinking so that you may get yourself in a safe place, have a bite to eat and/or check your blood sugar, check your blood pressure if you have issues there, etc.

    Wishing everyone the best!!

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