Stop a Panic Attack in 5 Steps

A panic attack is a frightening thing.  It comes out of nowhere and suddenly paralyzes you.Your heart starts pounding, you can't breathe, you get the feeling of a heart attack or seizure and start shaking and sweating.What the heck is happening?

If this is your first attack, it may be wise to see a physician to rule out any medical conditions and get a diagnosis.  He may suggest you see a psychiatrist and prescribe you some pills to take for relief in the meantime. Start some kind of treatment as soon as you can, Panic Disorders can become disabling very quickly.

While you're in the middle of a panic attack, there are some steps to help end the suffering.

One: Accepting it's just a Panic Attack.

The first thing you need to do is accept you are having an attack. Tell yourself you are not dying and nothing bad is going to happen.  This will subside. Once you realize that it’s only panic attacks you’re suffering with and not a heart attack, you’ll find dealing with them is much easier.

Two: Stand Up To Panic.

Try not to run from the situation, as this will only precipitate more anxiety and future attacks. You have to ride it out to convince yourself nothing bad is happening, and you are not going to die.Think of something outside of yourself to focus on.  Think about how you came to have the object, what it does it mean to you?  How does it feel in your hand, what kind of texture does it have?  It sounds silly, but any level of distraction is needed.

Three: Breathing is Important.

It's important to take deep, drawn out breaths from your diaphragm.   Fill your lungs and blow the air with pursed lips releasing your abdomen.  You can repeat “In” and “Out”, or count your breaths. Try not to be so focused on the panic attack that you forget to breathe. This gives you that “out of breath” feeling and only heightens your attack. Remember that slow, in and out breathing will naturally calm you down.

Four: Ride it out.

Once you’ve assured yourself it’s only a panic attack, you must now wait for it to end. It’s important to stop feeding it by “freaking out”. Step one is very important, keep this in mind. The panic attack will end, as they always do.

Five: Seek Help for Future Panic Attacks.

My last suggestion is to find some help, this is a medical disease.  Joe Barry has a great self help book on panic attacks that’s worked for many. The Internet also is full of resources, have a look at Sarah Campbell’s website on how to overcome panic attacks. She was a fellow sufferer who overcame her attacks.

So many people after their first panic attack do not reach out for help.  Then they have more panic attacks and pretty soon they won’t leave their house (agoraphobia).That is a horrible, disabling way to live life.Find some help; inform people close to you such as friends and family.You must learn to manage your panic attacks and not let them run your life.