5 Ways to Stop Panic Attacks

If you’ve ever experienced a panic attack, you know firsthand the name is apropos. Within seconds you can go from feeling quite well and “ordinary” to experiencing absolute dread and fear. And often with no obvious trigger. It’s a horrible way to live. But you don’t have to live feeling like a helpless victim of these attacks. Here are some powerful ways you can stop panic attacks in their tracks: 1. Recognize What’s Happening If, in the moment, you can recognize that you are having a panic attack and not a heart attack, you can begin to instantly calm yourself at the realization this is temporary. It will pass and you will be okay. And once you gain a little bit of calm, you can employ further techniques. 2. Deep Breathing Hyperventilating is a common symptoms of a panic attack. Breathing in an erratic pattern tends to make the attack intensify. Conversely, deep breathing can reduce the symptoms of a panic attack and bring you back to a state of calm. Breathing slowly and deeply signals to the rest of your body that the “threat” is gone and you can get out of “fight or flight” mode. 3. Close Your Eyes Some people can become triggered by things in their environment. If this happens to you and you find yourself in a fast-paced environment with too much stimuli becoming overwhelmed, close your eyes while taking some deep, slow, full breaths. 4. Practice Mindfulness Panic attacks tend to cause a feeling of detachment or separation from reality. Mindfulness meditation is powerful because it can help you stay fully present in the here and now. In addition, the practice of meditation has been shown to relieve stress and anxiety. 5. Get Help Cognitive-behavioral therapy (CBT) and other mental health treatments have been shown to help people suffering with panic attacks. CBT sessions can happen in private, in groups, and even online.   Elodie Santoro completed her Bachelor’s Degree in Psychology from Florida Atlantic University and was a member of the Broward Psychological Association. Elodie has completed professional trainings and certifications in several fields; LGBTQI, domestic violence, eating disorders, hypnosis, first responder counseling and trauma focused therapy. Elodie completed her Master’s Degree in Mental Health Counseling from Nova Southeastern University in 2016. She is a Licensed Mental Health Clinician with a professional background in working with diverse populations. Elodie has provided services to children and adolescents in the foster care system, adults and families struggling with substance abuse, mental health and trauma. If you are interested in exploring treatment options, please get in touch with me. I’m here to help and answer any questions you may have. Learn more about Elodie: https://caringtherapistsofbroward.com/staff/elodie-santoro/ SOURCES: https://www.healthline.com/health/how-to-stop-a-panic-attack https://www.medicalnewstoday.com/articles/321510 https://www.verywellhealth.com/how-to-stop-a-panic-attack-5202930