Three Ways to Stop a Panic Attack
Three Ways to Stop a Panic Attack
April 12, 2023
By Stef Ziegler
Panic attacks are an overwhelming experience that can leave you feeling helpless and out of control. They can strike at any time, and their effects can linger for days or even weeks. But there’s good news: you can learn to manage or even STOP them, before they overwhelm you.
What is a panic attack, exactly?
A panic attack is a sudden and intense surge of fear or discomfort that triggers severe physical symptoms (such as rapid heartbeat, sweating, shaking, dizziness, and shortness of breath) when there is no real danger or apparent cause.
Though panic attacks can be intensely uncomfortable (even terrifying), it’s reassuring to know that they are temporary—and not dangerous. And while one or two panic attacks does not mean you have panic disorder, it’s a good idea to seek medical treatment if your symptoms recur frequently or you’re not sure what’s causing them.
What causes panic attacks?
While there is no single definitive cause of a panic attack, there are some common triggers, such as:
Anxiety disorders: Panic attacks are often associated with anxiety disorders such as generalized anxiety disorder, social anxiety disorder, and post-traumatic stress disorder (PTSD).
Genetics: Panic attacks can run in families, suggesting that there may be a genetic component to their development.
Medical conditions: Certain medical conditions such as heart disease, thyroid problems, and respiratory disorders can increase the risk of panic attacks.
Substance use: The use of drugs or alcohol can increase the risk of panic attacks, particularly if you are prone to anxiety.
Major life changes: Major life changes such as moving, changing jobs, or going through a divorce can trigger panic attacks.
Stress: High levels of stress and stressors can trigger panic attacks.
It's important to note that not everyone who experiences these triggers will have a panic attack.
And it’s also important not to avoid potential triggers.
Instead, mental health experts recommend using one of the following techniques to dampen the symptoms of a panic attack and empower you to take the reins of your mental and emotional well-being.
Here are three safe and effective ways to stop a panic attack FAST:
1. The 5-4-3-2-1 Grounding Technique
The 5-4-3-2-1 technique is a grounding exercise that helps you connect with your senses and bring your attention to the present moment.
To practice this technique, start by taking a deep breath and then identify:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
If possible, name each thing OUT LOUD (for example, “I see a green chair, a blue pen, a small yellow mug, a black notebook, and a pair of white sneakers”).
By focusing on your senses, you bring your attention to the present moment and away from the anxious thoughts that are causing the panic attack.
2. Progressive Muscle Relaxation
Progressive muscle relaxation is a technique that involves tensing and then relaxing different muscle groups in your body. Like the 5-4-3-2-1, it takes you out of your head and into your body, which helps to signal your nervous system that you’re safe and it’s okay to relax.
To use this technique, start by finding a quiet and comfortable place to sit or lie down. Close your eyes and take a deep breath. Then, focus on tensing the muscles in your feet and hold for a few seconds before relaxing them. Next, move to your calves, thighs, and so on, all the way up to your neck and head. Take deep breaths and relax each muscle group as you go.
As you relax each muscle group, you'll feel a sense of calm and relaxation wash over you, making it easier to control your breathing and reduce the symptoms of the panic attack.
3. Cold Therapy
Using ice to shock your nervous system is another effective way to stop a panic attack. It works by triggering the mammalian diving reflex, which slows your heart rate and reduces your body's response to stress.
To use this technique, fill a bowl with ice water and submerge your face in it for 30 seconds. Alternatively, you can hold an ice pack or a bag of frozen veggies to your face or the back of your neck for a few seconds. The cold water or ice signals your heart rate to slow and allows your nervous system to switch out of fight-or-flight mode.
These are just a few of the safe, effective, drug-free techniques outlined in our FREE GUIDE: 9 Ways to Stop a Panic Attack, which you can download here OR click on the image below. Practice them regularly and you'll find yourself coping with stress like a champ—and saying goodbye to panic attacks in no time.
