Do you have a panic attack? Here's how to stop it

panic attack here's how to stop it

If you’ve ever had a panic attack, you know how intense that sudden fear can be. Fortunately, there are techniques you can use to alleviate panic attacks. Here's how to stop a panic attack.

A panic attack is a sudden feeling of extreme anxiety or intense fear, which develops without a reason, objective danger, or a clear cause. When a panic attack occurs, both emotional and physical symptoms occur. Many people then feel that they cannot breathe, that is. to breathe air. 

In addition to difficulty breathing, they sweat, tremble and feel their heart beating. For some, their heart starts beating so hard that they practically experience chest pain and may think they have a heart attack. Panic attacks can be very frightening, especially since they occur suddenly and in completely unexpected situations. 

They occur without any warning, and sometimes without a clear trigger. A panic attack can occur during a regular bus ride or shopping at a shopping center. This sudden fear can occur even when you are relaxed or asleep.

What causes a panic attack

A panic attack can be a one-time occurrence, although many people experience repeated episodes. Repeated panic attacks are often triggered by a trigger, say a certain situation. For some, it may be a simple crossing of a bridge, for some a situation when they need to speak in public. 

The probability of a recurrence increases if the situation has previously caused a panic attack. Usually, a panic attack occurs when you feel threatened and cannot escape. However, it is important that even if you experience one or more panic attacks, you can be completely healthy. 

Although it should not be forgotten that panic attacks can occur as parts of another disorder, such as panic disorder, social phobia, or depression. (Read also: Overcome anxiety and depression with these three activities)

Whatever the cause, panic attacks are curable. And how to stop a panic attack? If you adopt useful strategies to reduce or eliminate the symptoms of panic, your self-confidence will return and you will have control over your life again.

Here are some techniques to stop a panic attack:

Recognize that you have a panic attack
The first and foremost thing is to recognize what is happening to you. If you immediately realize that you have a panic attack, not a heart attack, you can warn yourself that you need to calm down, because it is only a temporary condition. Awareness of this can help you reduce fear, calm down and prevent the onset of panic attack symptoms.

Deep breathing

Hyperventilation, or rapid and deep breathing, is a symptom of a panic attack that can further increase fear. But deep breathing can also help reduce panic symptoms. Try to control your breathing. Focus on deep breathing and exhaling. As you inhale the air through your mouth, count to four, feeling the air slowly expand your chest and abdomen. Hold your breath for one second, then slowly exhale, counting to four again.

Close your eyes

To reduce irritants that encourage fear and anxiety, close your eyes during a panic attack. This will block additional stimuli and make it easier to focus on breathing.

Use your senses

Panic attacks can cause a feeling of detachment from reality. To get a sense of the real world again, it is useful to focus on some familiar sensory sensations. For example, you can touch something with your hand at that moment, and your sense of touch will connect you with familiar sensations from reality (eg the texture of clothes). This will give your mind something objective to focus on.

Practice concentration

During a panic attack, it is useful to focus all your attention on an object in your environment. For example, carefully analyze a wall clock or other object. Describe in your head what it is, what colors, shapes, and sizes. If you focus all your energy on one object, the symptoms of panic will subside.

Muscle relaxation

Like deep breathing, muscle relaxation techniques can help you stop a panic attack. Consciously relax the muscles one by one, starting with the smallest fingers on the hand, and upwards throughout the whole body. (Read also:

Repeat the mantra within yourself

Repeating the mantra can be relaxing and encouraging. This repetitive action can be good support for you, something you can catch during a panic attack. 

All you have to do is repeat "This will pass". And you can come up with your mantra, in which you will address yourself. Repeat those words in your head until you feel the panic attack begin to subside.
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