How do you stop a panic disorder?
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The intensity of panic attacks can be overwhelming. Understanding what to do can help reduce panic attacks and mild symptoms.
Is it common?
One article states that panic attacks are common. Around 13% of people (Trusted Source ) will have one at some point.
It is impossible to predict when an attack will occur, but preparing a plan for what to do when it does can make a person more confident and help them manage panic attacks.
This article will examine ways to stop panic attacks and some general methods of reducing anxiety. This article will also cover how to assist someone experiencing a panic disorder.
How to stop a panic attacks
Panic attacks can manifest in a variety of physical and emotional symptoms.
Symptoms of physical symptoms include:
- Sweating
- Rapid breathing
- a racing heartbeat
The following symptoms can be associated with emotional distress:
- Feelings of fear and anxiety
- Intensive, repeated worrying
- A sense of imminent doom
Below are 12 ways to help reduce symptoms and regain control of your panic attacks.
- It will pass
It can be helpful to remind yourself that panic attacks will pass and they won’t cause any physical harm.
Recognize that this is only a short period of intense anxiety and will soon be over.
The symptoms of panic attacks will usually peak within 10 Minutes after they begin.
2. Take deep breaths
A panic attack can be controlled by deep breathing.
Panic attacks can cause rapid breathing and a tight chest. This type of breathing can worsen feelings of tension and anxiety.
Try to breathe deeply and slowly, concentrating on every breath. Breathe slowly from your abdomen and fill the lungs steadily while counting 4 for both the inhale and the exhale.
You can also use 4-7-8 breaths or “relaxing breathing” to relax. This technique involves inhaling for 4 seconds and holding the breath for seven before exhaling slowly for 8 seconds.
For some people, deep breaths can make panic attacks worse. The person in these situations can focus on something they like instead.
3. Lavender is a beautiful scent.
A soothing scent can reduce anxiety by focusing on the senses and helping people stay grounded.
Lavender has been used for centuries as a traditional remedy for relaxation and calmness. According to many studies, lavender can relieve anxiety.
You can also smell a small amount of the oil on a handkerchief. Undefined It is best to purchase this oil from reputable retailers.
You can replace lavender with the essential oils that you prefer. These include bergamot, orange, chamomile or lemon.
Find out more about essential oils to relieve anxiety.
4. Find a quiet spot
Sights and noises can intensify panic attacks. Try to find a quieter place. It could be as simple as leaving a noisy room and leaning against a wall.
Sitting in a calm place creates mental space, making it easier to focus and use other coping techniques.
5. Focus on an Object
Concentrating on a physical object in the surrounding environment can help a person feel grounded when overwhelmed by distressing feelings, thoughts or memories.
Concentrating on one stimulus reduces other stimuli. While looking at the object, the individual might want to consider how it feels, the maker, or the shape. This technique can reduce symptoms of panic attacks.
The person who has panic attacks can bring a familiar object with them to ground themselves. It could be a smooth rock, a seashell or a small toy.
This technique can be used to help those who are dealing with anxiety, panic attacks and trauma. Read more about grounding here.
6. The 5-4-3-1 method
A panic attack can cause a person to feel disconnected from reality. The intensity of anxiety can overwhelm other senses.
The 5-4-3-1 method is both a grounding technique and a form of mindfulness. It can help direct the focus of a person away from stress sources.
This method requires that the user completes each step slowly and thoroughly.
- Look carefully at five different objects. Spend a few moments with each object.
- Listen to 4 distinct sounds. Consider where they originated and what makes them different.
- Touch three objects. Think about their texture, temperature and their use.
- Name 2 different smells. It could be your coffee, soap or laundry detergent.
- Name one thing that you can taste. Try tasting some candy or noticing the taste in your mouth.
7. Repeat the mantra
A mantra can be a phrase, word or sound that helps focus and gives strength. A mantra repeated internally can help someone overcome a panic attack.
It can be as simple and reassuring as “This, too, shall pass.” But for some people, the mantra may have a deeper spiritual meaning.
The person’s physical response will slow down as they focus on repeating the mantra. This allows them to relax and regulate their breathing.
8. Exercise by walking or doing light exercises
Walking can help a person escape a stressful situation, and walking’s rhythm may also regulate breathing.
Move around to release hormones known as endorphins, which relax the body and improve your mood. Regular exercise can reduce anxiety, and over time this may result in a decrease in panic attacks.
Find out more about the benefits of exercise.
9. Try muscle relaxation techniques.
Muscle tension is another symptom of panic attacks. Muscle relaxation techniques can help to limit panic attacks. The mind may sense that the body is relaxing, and other symptoms, such as rapid breathing, will also decrease.
The progressive muscle relaxation technique is one of the most popular methods for dealing with anxiety and panic.
It involves tensing and then relaxing different muscles. This is how to do it:
- Tension for 5 seconds.
- As you relax the muscle, say “relax”.
- Relax the power for 10 seconds, then move on to the next one.
- Imagine your happy place.
The place where a person feels most relaxed should be their happy place. Every person will have a different happy place. They will choose a place where they feel calm, comfortable and safe.
Close your eyes and visualize being there. Imagine how peaceful it is. Imagine your bare feet on the hot sand or excellent soil.
10. You may take any prescription medication.
A doctor may prescribe an as-needed medication depending on the severity. These medications usually work quickly.
Some contain a Beta-blocker. Propranolol is a beta-blocker that slows a racing heartbeat and decreases blood pressure.
Xanax and Valium are two of the most common benzodiazepines prescribed by doctors for panic attacks.
These drugs are highly addictive. People should only take them as prescribed by their doctor. When combined with alcohol or opioids, these drugs can cause life-threatening side effects.
Doctors may also prescribe selective serotonin-reuptake inhibitors to help prevent panic attacks.
11 Tell Someone
It may be helpful to tell someone if panic attacks are frequent in a particular environment, such as the workplace or a social setting. Let them know how they can help if this happens again.
Telling someone about an attack that occurs in public can be helpful. They can help find a quiet place and stop others from crowding.
12 Know your triggers
People’s panic attacks are often triggered by similar things such as crowds, enclosed spaces or money problems.
People may reduce the intensity and frequency of panic attacks by learning how to avoid or manage their triggers.
Effective methods to reduce anxiety
Anyone can benefit by reducing anxiety. Reduced anxiety levels will also prevent panic attacks.
These strategies can help:
- Breathing exercises: Learning how to breathe deeply and slowly as a relaxation technique outside of panic attacks will make it easier for you to do so during an attack.
- Try Meditation: Regular meditation is an excellent way to reduce stress, promote peace, and regulate your breathing.
- Talk to a trusted person: Social assistance can help a person feel less anxious and more understood.
- Exercise regularly: It can promote better sleep, relieve tension and release endorphins that make you feel more relaxed.
- Talking therapy can help: When anxiety or panic are regularly affecting a person’s life, a mental healthcare professional can provide support, reassurance and advice. Therapy can help individuals discover the cause of their anxiety and develop effective coping mechanisms.
- Cognitive-Behavioural Therapy: The type of therapy that can help people reduce stress and improve their tolerance for feared situations. It could be an effective method of treating panic attacks.
What to do when someone else is having a panic attack
This section will provide some tips on how to help a person having a panic attack.
First, try talking them through a few of the methods above. For instance, help them find a peaceful spot, encourage them to take slow, deep breaths, and ask them to focus on a nearby object.
If you need to know the person, introduce yourself and ask them if they need help. Ask them if they have had a panic attack before, and if so, what helps them regain control.
People can also try the following tips when someone else is having a panic attack:
- Try to remain calm. This will help them relax a little more.
- Suggest moving to a quiet spot nearby and help them find one. Sitting in a comfortable place can be very effective, allowing them to focus on breathing.
- Remind the person that panic attacks always end.
- Stay positive and nonjudgmental. Avoid validating any negative statements.
- Try having a gentle, friendly conversation to distract them and help them feel safe.
- Avoid telling them to calm down or telling them that there is nothing to worry about, as this devalues their emotions.
- Stay with them. If they feel they need to be alone, ensure they remain visible.
