A panic attack is an intense source of sudden fear, anxiety, or panic. It occurs suddenly without any warning. People with panic attacks have trouble sweat profusely, breathing, shiver, and feel their heart beat faster. You may experience the feeling of isolation and chest pain during a panic attack. When you have a panic attack, you may think you have a heart attack, breaking down, or dying.
However, you can stop a panic attack. You need to know what to do when you have a panic attack. And through this article, you can know the strategies of how to stop a panic attack.
Identify you have just a panic attack
Identify that you have just a panic attack, not a heart attack. And this isn’t permanent, it’ll pass, and you’ll be okay. Remove the fear that you are going to die in a panic attack.
Deep breathing
Making your body relax can help to ward off a panic attack. Concentrate on taking deep breaths out and in. Breathe in slowly through the nose and breathe out through the mouth. Do it slowly until the air filling your chest and belly. Then slowly rerelease these. Breathe in for four counts, hold for one second, and then breathe for four counts.
Control your mind
You will feel calm by controlling your mind and concentrating on something outside of yourself. You may count backward to confuse your thoughts. Tune yourself into one thing you can taste, two things that you can smell, three you touch, and four that you can see. Try mindfulness. For this, you can understand reality.
From five minutes to half an hour, most panic attacks last anywhere. So, you don’t need to worry. Follow the mentioned strategies when you’ll have a panic attack. And it would be best if there have someone beside you during your panic attack.
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