How to stop a panic attack

How does a panic attack feel like

People that experience panic attacks may genuinely feel like they are having a heart attack. They may also experience body tremors, hyperventilation, feelings of terror, fear, the feeling of dying, weight on their chest, confusion, and be out of touch with reality. Panic attacks can happen when someone suffers from PTSD, when a person was abused as a child, when they have a chemical imbalance in the brain, or when triggered.

Recognize that you are having a panic attack.

Do not believe the thoughts you might be having about impending doom, that you are dying, or that something terrible is about to happen. Even if something was going to happen, you can examine any situation that you are in when you are calm. Overthinking things when you are in a state of panic do you no good, therefore don’t believe your thoughts

Be aware that it will pass

A panic attack can come and go like a wave. Being aware that this feeling is not going to last forever is important. It is temporary and it will pass.

Feel an object

Picking up a cold ice cube, holding it in your hand, and focusing on the feeling of it will help bring you to snap back into the present moment.

If you don’t have an ice cube then grab another object and focus on the feeling of it. Stress balls, playdough, a rock, or even the texture of a table will help your mind out of the vicious circle it is stuck in.

Breathe deeply and slowly

Paying attention to your breathing will help ease the tension in your body and will send your brain the signal that there is no immediate danger around.

Practice mindfulness

Look around you and pay attention to your surroundings. Examine the location where you find yourself, pay attention to who is around you, Focus on physical sensations such as touching the grass with your bare feet, listen to the sounds, smell the different smells.

Talk to your doctor or therapist if you suffer from panic attacks. They know how to help.

Resources

https://en.wikipedia.org/wiki/Panic_attack

https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021

https://www.healthline.com/health/panic-attack-vs-anxiety-attack

https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356

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