How to Stop a Panic Attack in the Moment: What to Do When It Hits

Our last blog focused on a common yet often misunderstood issue- panic attacks. Panic attacks occur unexpectedly, suddenly, and without any warning to the person. While we are aware of the symptoms of a panic attack, a major question remains unanswered.

How to Stop a Panic Attack: What Should I Do?

There is nothing like instantly stopping a panic attack. It happens without warning, and rather than trying to stop it completely, the focus should shift toward strategies that help you manage a panic attack safely and effectively.

When a panic attack hits, here are a few ways in which you can respond to it.

1. Acknowledge the Panic Attack

   The first and foremost step is to say to yourself, "I'm having a panic attack." Giving it a name is very important because it can reduce the fear that you are having a heart attack or another life-threatening medical emergency.

   
   

2. Focus on Your Breathing

   One of the most effective strategies to cope with panic attacks is breathing techniques, which are well known to help manage anxiety and stress. By concentrating on your breath, you activate your Parasympathetic Nervous System (PNS) the rest-and-digest system, without realizing it. There are some breathing techniques that can be used during a panic attack.

   
   

   A common method is:

   • Inhale for 4 counts

   • Exhale for 6 counts

     
     

   Another great technique is Box Breathing:

   • Inhale for 4 counts

   • Hold for 4 counts

   • Exhale for 4 counts

   • Hold for 4 counts

   
   

   Repeat Breathing may start to become rapid during panic attacks, making the symptoms even more distressing. Slow belly breathing is advised, as it distracts the person from fear, activates the parasympathetic nervous system and relaxes the body. Set hand on chest and hand on stomach, making sure stomach hand is above chest hand.

   
   

3. Focus on Your Breathing

   Mindfulness means staying present in the current moment. During a panic attack, thoughts often spiral, creating feelings of detachment from reality. Grounding techniques for panic attacks help shift attention back to the present.

   One of the most effective methods is the 5-4-3-2-1 grounding technique.

   
   

   Use your senses to reconnect with your surroundings.

   • 5 things you can see

   • 4 things you can feel

   • 3 things you can hear

   • 2 things you can smell

   • 1 thing you can taste

   
   

   If you are unable to taste, you may omit. Another way to ground is to count backwards or name objects around you.

4. Progressive muscle relaxation. 

   One of the symptoms of a panic attack is muscle tension, which is a common reason for using Progressive Muscle Relaxation (PMR) in anxiety management. Jacobson's Progressive Muscle Relaxation is a technique that alternates muscle tension and relaxation to decrease stress and anxiety in the body. Typically done from the toes up to the head. If you cannot do the entire sequence during a panic attack, concentrate on tightening and relaxing 5-6 main muscle groups rather.

   
   

5. Speak Reassuringly to Yourself

   Tell your mind reassuring statements like “This will pass,” “I am safe,” or “I am not dying,” as this would prevent you from feeling more fear.

   
   

6. Try a Physical Reset

   Other helpful techniques include:

   • Splashing cold water on your face

   • Placing a cool cloth on your neck

   • Closing your eyes and visualizing a calm, safe place

What Not to Do During a Panic Attack

• Avoid checking your pulse repeatedly.

• Avoid scrolling on your phone for reassurance

• Avoid asking yourself whether something is medically wrong. Those behaviors can feed the fear loop and make the episode feel longer.

• Avoid quick or shallow breaths, since they may increase lightheadedness and make symptoms feel more alarming.

After the panic attack, sit quietly in a comfortable area, drink some water and give your body a chance to calm down before engaging in stressful activities again. Allow yourself some time to recuperate and regenerate energy before moving on from the day.

When panic attacks occur on repeated occasions, the help of a professional is important. One of the most effective treatments for panic attacks is called Cognitive Behavioral Therapy (CBT). 

Sometimes, if a person suffers from panic attacks along with an anxiety disorder, a qualified health care provider may also prescribe medication. The strategy should not be to "clash" with the panic attack. It is planned to decrease its intensity and to manage it in a manner that will not be too distressing.

Make an appointment with Koott today!