How to stop a panic attack instantly

A panic attack is a sudden anxiety attack that may be accompanied by symptoms such as increased heart rate, sweating, trembling, breathlessness, and dizziness. As such, most people who suffer panic attacks often think that they are having a heart attack, which in turn aggravates their symptoms.

A panic attack is caused by an excessive rush of adrenaline, which is a hormone triggered by the brain when it receives an alarming response. Some people suffer from one panic attack in their lifetime while others suffer from several bouts of attacks throughout their life in different situations. For multiple sufferers, it is important to learn how to stop a panic attack in order to eliminate the symptoms within a short time.

Alternatively, it is advisable to seek professional help from a doctor or a therapist who will guide you through a panic management process.

Stay calm
One of the reasons why panic attacks last for long is because the patient fears that the symptoms may be fatal. Most people tend to think that they are having a heart attack or worse still that they are dying and this increases their fear. You should learn how to stay calm in the process in order to control the rush of adrenaline in your body.

Therapists advise that one should have a control statement that will help them relax. The statement could be ā€œIā€™m okay, this is just temporary.ā€ Such a statement will remind the patient that the panic attack is temporary and manageable.

Breathing exercises
A panic attack often results in hyperventilation since your breathing goes into overdrive. Hyperventilation makes one breathless and extremely uncomfortable. Control your breathing by holding your breath for a short while when experiencing a panic attack. Your breathing rate will reduce and this will enable you to carry out a breathing exercise where you inhale and exhale using long breaths.

Face your fears
It is important for one to know what triggers their panic attack in order to be prepared in advance. Your fears could be related to failure at work or in relationships, fear of height, and stress. Dealing with your triggers helps in preventing a panic attack or controlling the symptoms in case it happens.

Note that these steps on how to stop a panic attack can be employed without the help of a professional. However, you may opt for external help in order to be guided further on how to deal with panic attacks especially if they happen occasionally.

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