In this article, we’ll go over some tried and true ways you can stop a panic attack in it’s ways and how a panic attack treatment can help.
We’ve all been there before – the heart racing, the chest tightening, the feeling of pure terror and helplessness. Panic attacks can be utterly debilitating, but there are ways to stop them in their tracks. In this blog post, we’ll explore some essential ways to stop a panic attack. From breathing exercises to cognitive techniques and panic attack treatment, these methods can help you take control of your anxiety and get through a panic attack.
Remember That it Will Pass
An anxiety episode may be quite terrifying. It’s critical to keep in mind that it will pass. There are a few things that you can do to help stop a panic attack.
First, try to stay calm. This may be easier said than done, but it is important to try. Taking deep breaths and focusing on something else can help.
Second, you can try to change your thinking. Negative thoughts can fuel a panic attack. Instead, make an effort to think positively.
Third, you can use relaxation techniques. This could include things like Progressive Muscle Relaxation or visualization.
Fourth, you may want to talk to someone who can help with panic attack treatment. A therapist or counselor may be able to help you understand your triggers and how to avoid them in the future.
Remember, a panic attack will eventually pass. Just ride it out and know that it will end.
Take Deep Breaths
When you start to feel a panic attack coming on, one of the best things you can do is take deep breaths. This will help to slow down your heart rate and bring some calm into your body. Sit or stand in a comfortable position and inhale slowly through your nose, allowing your belly to rise. Then exhale slowly through your mouth. Repeat this for a few minutes until you start to feel better.
Smell Some Lavender
Lavender oil is one of the most popular essential oils used for relaxation and stress relief. The calming scent of lavender oil is thought to help reduce anxiety and promote sleep. A small study conducted in 2010 found that inhaling lavender oil can help decrease anxiety during a dental procedure.
To use lavender oil for panic attacks, add a few drops of oil to a diffuser or inhale directly from the bottle. You can also apply the oil to your skin, but be sure to do a patch test first to make sure you’re not allergic.
Find a Peaceful Spot
When you feel a panic attack coming on, it’s important to find a peaceful spot to relax. This can be anywhere that makes you feel safe and comfortable. For some people, this may be outside in nature, while others may prefer to be in a quiet room indoors. Once you’ve found your peaceful spot, take some deep breaths and focus on calming your mind and body. You may also want to close your eyes and visualize a peaceful scene or memory. Stay in this spot until you feel the panic attack subsiding. However, if these things doesn’t work out, remember a panic attack treatment might be your best bet.
Focus On An Object
When you feel a panic attack coming on, one of the best things you can do is focus on an object. Pick something in the room and really look at it. Study its details. This will help to keep your mind from racing and will give you something else to focus on besides your panic.
Repeat a Mantra
When you’re in the throes of a panic attack, it can feel like your whole world is crumbling down around you. Your heart races, your chest tightens, and you may even feel like you’re going to pass out. But there are things you can do, like a panic attack treatment to stop a panic attack in its tracks—and one of the most effective is repeating a mantra.
A mantra is a short phrase or word that you repeat to yourself over and over again. It can be anything that brings you calm and peace, whether it’s a religious saying, a inspirational quote, or even just a made-up word that makes you feel good. The point is to focus your mind on something positive and calming so that you can ride out the wave of anxiety.
If you don’t have a mantra already picked out, here are some examples to get you started:
• “I am safe.”
• “I am in control.”
• “Everything is going to be okay.”
• “Breathe in peace, breathe out stress.”
• “I am strong.”
Choose whichever mantra speaks to you in the moment and repeat it to yourself as often as necessary until the panic subsides. Remember, YOU are in control—not the anxiety!
Walk Or Do Some Light Exercise
An anxiety episode may be quite terrifying. Symptoms can include a pounding heart, shortness of breath, sweating, shaking, and feeling dizzy or faint. It’s important to remember that you are not in danger and that the attack will pass. One of the best ways to help stop a panic attack is to walk or do some light exercise. This can help to calm your body and mind. If you are able to, try to do this outside in nature. Taking deep breaths and focusing on your surroundings can also be helpful. Talk to a professional for panic attack treatment if this doesn’t work out.
Try Muscle Relaxation Techniques
When you feel a panic attack coming on, it can be helpful to try some muscle relaxation techniques. One simple technique is to tense all of your muscles for a few seconds, and then release them. Repeat this process a few times until you start to feel your muscles relax.
Other muscle relaxation techniques include progressive muscle relaxation and autogenics. Progressive muscle relaxation involves tensing and relaxing different muscle groups one at a time. Autogenics involves focusing on calming images or affirmations while you breathe deeply.
Both of these techniques can help to take your mind off of the anxiety-producing thoughts that are causing your panic attack, and allow your body to relax. If you can get yourself into a state of deep relaxation, the panic attack will likely dissipate on its own.
Conclusion
There are a number of different things that you can do to stop a panic attack in its tracks. The most important thing is to remain calm and try to control your breathing. One of the best ways to get rid of panic attacks is by getting in touch with a professional. So, call us today!