Panic attacks are an overwhelming experience for people who suffer from panic disorder. Panic attacks not only tend to affect an individual physically, but they harm a person mentally as well. It is important that people who suffer from a panic attack and their friends and family must know how to stop a panic attack, what to do during a panic attack, and what you should not do during a panic attack.

Know your Triggers

Panic Attack: You should know your triggers

There might be some same things that trigger panic attacks for an individual, such as crowds, money problems, or enclosed spaces. By knowing how to avoid or manage these triggers, individuals may decrease the intensity and frequency of panic attacks.

Discuss it with someone

If a person frequently suffers from panic attacks in a particular place, such as a social space or a workplace, it might prove to be helpful if somebody trusted is informed about them. The friends and family of the sufferer should also be aware of what type of support does the sufferer really needs from them.

Find a quiet place

Panic attacks can be intensified by sounds and sights. A significant thing that you should do during a panic attack is finding a relatively peaceful place. By relaxing in a peaceful spot, you will also be able to put your tension at ease mentally. Then, you can re-focus on various coping strategies.

Control breathing

Try breathing deeply and slowly and concentrate on every breath. Take deep breaths from the stomach, slowly and steadily fill your lungs, and count up to while exhaling and inhaling both.

Control breathing: Four ways

4-7-8 breathing techniques can also be used for this purpose. In this technique, you inhale for four seconds, then for seven seconds, you hold your breath, and then consume eight seconds for slowly exhaling.

Do not neglect your body

Bodily sensations created by a panic disorder can even heighten the panic and make the sufferer even more overwhelmed. One thing that is not to do during a panic attack is ignoring body mindfulness.

Panic Attack Do not neglect your bodyA person who frequently suffers from panic attacks must practice deep relaxation and breathing techniques regularly at home, so these tools can be more effectively utilized when a panic attack happens in a public spot. The sufferer should also strive to develop awareness regarding how your body reacts when you go through a panic attack, so you can learn how these patterned body responses can be tackled.

Do not forget any dosage of the Antidepressant Medicines

dosage of the antidepressant medicinesIt is important not to forget your antidepressant medications’ dosage if your doctor had prescribed them to you. By not taking these medicines regularly, one can be more prone to panic attacks.

Do not avoid fear

Seek the help of an expert therapist and revisit those places and scenarios that you fear. Ongoing avoidance might seem a good coping mechanism at first, but it reinforces the delusion that even doing normal daily things make you prone to danger. It requires dedicated practice to break the avoidance cycle.

How to Stop a Panic Attack – FAQs

A sudden feeling of severe fear that sets off intense physical reactions, provided that no apparent cause or danger exists in reality, is called a panic attack.
You should give emotional support to the person suffering from a panic attack. You can help him/her in breathing, be predictable, and offer any medicine if required.
You should safely stop everything and re-focus. Evaluate in your mind what is actually happening, control breathing and remind yourself that this panic attack will pass.
Take care of yourself. Listen to your body and fulfill its needs that may arise after the panic attack. You should also share this experience with someone you trust, so you can mentally relax as well.
The signs of a panic attack includes racing or pounding of heart, chills, breathing problems, trembling, sweating, numb or tingly hands, dizziness or weakness, stomach pain, nausea and chest pain.