How To Stop Panic Attacks Fast

How To Stop A Panic Attack Fast

When you are hit with a panic attack, your entire system is thrown into the natural fight-or-flight response mode. This emotional and physical response is the same one that kept our ancestors from getting eaten by wild animals. It is one of our most basic reactions. It means we think we are in serious trouble and that danger is upon us. You need to know how to stop a panic attack fast. 

It is important to recognize the symptoms as they are happening. When you realize you are experiencing any of these indicators, you need to make yourself aware of them.

Some of the most common symptoms of a panic attack include:

  • Chest pain or Tightening
  • Dizziness and Light Headed
  • Extreme Fear
  • A Sense of Losing Control
  • Difficulty Breathing
  • Loss of Time and Location
  • Upset Stomach
  • Tingling Of Extremities
  • Elevated Heart Rate or Racing Pulse
  • Sweats, chills, or Even Hot Flashes
  • Trembling

Stopping A Panic Attack Fast

Breathing

How To Stop A Panic Attack Fast with BreathingWhen you recognize the symptoms of a panic attack it is important to control your breathing.

For most, a panic attack will cause you to begin breathing at a rapid but shallow rate. This decreases your oxygen levels which cause you to panic even more.

If you focus on slowing your breathing, you will take in more oxygen and will reduce your heart rate. It also gives you a sense of control over your situation.

To regain control over your breathing, it helps to take in deep breaths in through your nose and hold for a few seconds. Inhale from your diaphragm and force the air out through your puckered lips.

Breathe in slowly and deeply, then exhale even more slowly.

Carry On

As much as possible, it is important to continue with what you were doing when the panic attack hit. Try to carry on and maintain your normal routine.

Focus on the tasks you are faced with. Pay attention to the details of them. This type of focus will keep your thoughts focused which reinforces the fact that you are not in danger.

Don’t Run Away

If you have a panic attack public place, maybe a park or a store, the natural instinct is to flee the situation quickly.

But if you are able to remain there and take control, you will start the healing process to retrain your brain. Running away will just reinforce the fear and anxiety that you are telling yourself.

Convince yourself that you are not in danger and that you do have control.

Focus Your Thoughts

By focusing on the panic attack, you are fueling its power over you. As you feel the symptoms of a panic attack coming on, try to turn your thoughts away from the fear and focus on something else. A project or memories from a calm time.

Do something you know you will be able to do easily. Get a glass of water or tea. Focus on the process of getting the glass and preparing the drink. Listen to the sounds and pay attention to your motions.

Go for a walk and count your steps and breath in the fresh air.

Know How To Relax

It can help to become aware of your physical body. Relax a certain muscle and then another. For example, relax your big toe, then your entire foot, then your legs. Over time, this can become a reaction or reflex when you experience a panic attack. You will notice the signs and your thoughts will immediately begin the relaxation process. But it takes time and practice.

It’s important to have a few of these type of response ready ahead of time, to you will know what to do when panic hits.

Remember, you can almost always take back the control.

Use Your Senses

How To Stop A Panic Attack Fast with SensesWhen you are in the flight-or-fight mode, your senses will become heightened. This is to alert you of your surroundings.

They can also help you to calm yourself as well.

One popular method for stopping a panic attack fast is to take an inventory of your senses.

Take note of:

1 – Thing you can see

1 – Thing you can smell

1 – Specific taste

1 – Individual sound

1 – Something with a unique feel to the touch

By doing this, you will divert your thoughts from your panic to your senses.

 

More Ways To Stop Panic Attacks Fast

Stop Panic Attacks FastAnne Gibson Street has developed one of the best systems available to show you how to stop panic attacks fast in her the 60 Second Panic Solution.

This extremely effective program has helps thousands of people over come their panic attacks and anxiety.

To see a free video on the program, click here. 

Remember, your panic attacks will pass. They cannot hurt you. You always have the option to take control.