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5 Steps to Instantly Stop a Panic Attack

by janeausten
Stop a Panic Attack

When experiencing a panic attack, it can be a frightening and overwhelming experience. Luckily, there are five steps you can take to instantly stop a panic attack and help you regain control. While some of these steps may involve taking medication, such as Xanax, there are also a number of natural remedies and coping strategies that can help you manage your panic attacks. In this post, we will explore five steps to instantly stop a panic attack and provide tips on how to prevent future attacks.

1) Acknowledge the Fear

When you’re feeling a panic attack coming on, it can be difficult to accept the fact that fears is the root of the problem. It is important to remember that fear is not a bad thing and it can actually help protect you from danger. Acknowledge your fear and remind yourself that it is a normal emotion and that you have the ability to cope with it.

Take a few moments to recognize your fear and focus on how it feels in your body. This will help you become more aware of your emotions and better able to manage them. Once you acknowledge the fear, it’s time to move onto the next step.

2) Accept that You’re Feeling Fear

It can be hard to accept that you are feeling fear, especially if it has been a long time since you experienced a panic attack. However, it is important to acknowledge that your feelings of fear are real and valid. When we try to deny or push away our feelings of fear, it can often lead to a heightened sense of panic. Instead, take a few moments to simply observe and accept the sensations of fear in your body. You can remind yourself that it is ok to feel scared in this moment and that the sensations will eventually pass. It’s also helpful to label each sensation as you notice them; for example, “I’m noticing tension in my shoulders,” or “I’m noticing an increase in my heart rate.” By labeling these sensations, you create more distance between yourself and the physical experience.

3) Reframe your Thinking

When a panic attack strikes, it can be easy to slip into catastrophic thinking. This can lead to more fear and make the panic attack worse. It is important to take a step back and reframe your thinking in the moment.

First, remember that your thoughts do not define you. Acknowledge that your thoughts are separate from who you are and that you don’t need to accept them as truth.

Second, challenge yourself to think differently about the situation. Instead of thinking of the situation as “threatening,” try to think of it in terms of being “challenging” or “difficult.”

Third, remind yourself that you can cope with this situation. Even though it may feel overwhelming, you have the ability and strength to get through it.

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Fourth, ask yourself what positive things may come out of this situation. For example, if the situation involves meeting new people, remind yourself that this could be an opportunity to make new friends or expand your network.

Finally, practice mindful self-talk. Speak kindly to yourself instead of engaging in negative self-talk or rumination. Remind yourself that you have the power to overcome this fear and that you can manage it successfully.

By actively reframing your thinking and engaging in positive self-talk, you can start to break the cycle of catastrophic thinking and gain control over the panic attack.

4) Breathe Deeply

When you’re feeling a panic attack coming on, it can be hard to think straight or focus on anything but the fear. One of the most effective ways to slow down your racing thoughts and regain control is to focus on your breathing. Deep, slow breaths can help regulate your breathing rate, lower your heart rate, and provide a distraction from the fear.

Take a few moments to close your eyes and focus on each breath as you inhale and exhale slowly. You can also practice deep belly breathing: as you breathe in, fill your stomach with air, and as you exhale, empty your stomach completely. With each breath, visualize the tension leaving your body, allowing yourself to feel more relaxed and in control.

If you find it difficult to focus on your breath, you can also try counting each inhalation and exhalation. This helps you to focus and allows you to concentrate on something other than the fear.

Remember, this is a skill that takes practice, so don’t be discouraged if you don’t feel relief right away. With continued practice, deep breathing can become an effective way for you to manage anxiety and take control of panic attacks.

5) Relax your Body

One of the most effective ways to stop a panic attack is to relax your body. This can help to break the cycle of fear and panic. To do this, start by focusing on your breathing. Take deep breaths in through your nose and out through your mouth. As you do this, tense and relax each part of your body. Start with your toes and work up to your scalp, tensing and releasing each muscle as you go.

You can also try progressive muscle relaxation (PMR), which involves tensing and then relaxing each major muscle group in your body. Start with the muscles in your feet, move up to your calves and thighs, and then up to your chest and arms. Don’t forget to focus on the muscles in your face too!

Other relaxation techniques that can help include yoga, guided imagery, and mindfulness meditation. When you practice any of these activities regularly, it can help to reduce overall levels of stress and anxiety and make it easier to control your fear during a panic attack.

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