To stop a panic attack, you can try the following effective strategies:
- Stay where you are if possible and avoid rushing around, which can increase anxiety
- Focus on slow, deep breathing : Breathe deeply from your abdomen, slowly inhaling through your nose for about 4 seconds, holding for 7 seconds, then exhaling slowly through your mouth for 8 seconds (the 4-7-8 breathing technique). Concentrate on each breath to help calm your nervous system
- Remind yourself that the attack will pass and that it is not life-threatening. Panic attacks usually peak within 10 minutes and then subside
- Use grounding techniques such as the 5-4-3-2-1 method: Identify 5 things you can see, 4 you can hear, 3 you can touch, 2 you can smell, and 1 you can taste. This helps redirect your focus away from panic symptoms and back to the present moment
- Find a quiet, peaceful spot to sit or lean against a wall, reducing sensory overload
- Focus on a single object nearby, describing its details to yourself to distract your mind from panic sensations
- Practice muscle relaxation techniques by tensing and then relaxing different muscle groups to reduce physical tension
- Close your eyes if your environment feels overwhelming, to reduce stimuli and help focus on calming yourself
- Visualize a happy or peaceful place to mentally escape the panic temporarily
- Engage in light exercise like walking or yoga once the attack subsides, which can reduce stress and anxiety over time
- Avoid stimulants such as caffeine, alcohol, sugary foods, and smoking, as these can worsen panic attacks
If panic attacks are frequent or severe, consider seeking professional help such as cognitive behavioral therapy (CBT), exposure therapy, or medication, which can provide long-term management and prevention
. These techniques can help you manage and stop panic attacks effectively when they occur
