How to Stop and Deal with a Panic Attack Fast

It’s been said that panic attacks are one of the most frightening things a person can experience. Anyone who has gone through one of these attacks would likely agree with this statement. While it’s easy to understand that there is no real danger when thinking about a panic attack, when you’re overwhelmed by anxiety it’s difficult to remember this fact. Thankfully there are some ways to deal with the symptoms of panic attacks while the attack is taking place.

You Need to First Slow Down

When your heart starts to pound and it becomes difficult to breathe, it’s easy to go into a frenzy. You do everything you can to make sure your body is getting air, leading to hyperventilation. Every worry in your life seems to rush at you at once, leaving you overwhelmed and feeling alone. Instead of letting yourself be consumed by panic, take a minute and stop.

It’s difficult, but taking a few deep breaths is a good place to start. Some doctors suggest breathing into a paper bag. By taking slow, deep breaths you’re making sure you don’t give your body too much oxygen. This is often used as a panic attack cure. Concentrating on breathing also helps take your mind off the situation that was causing you anxiety in the first place.

Stop Negative Thoughts

Panic attacks cause our minds to become overwhelmed with negative thoughts. It can feel as though everything that’s ever caused you worry is creeping up all at once, leaving you without the resources to deal with any of them. One of the most important things you can do while having a panic attack is to gain perspective.

Once you have taken a few deep breaths, remind yourself that you are only having a panic attack. It is not a heart attack. It will not kill you. There’s nothing to be afraid of. If you find yourself thinking the same catastrophic thoughts over and over again, shout the word “stop” or “enough” in your head. This will interrupt the negative thoughts that are plaguing you long enough for you to find something more positive to focus on.

Think Positively

Once you have calmed yourself and have stopped the cycle of negative thoughts, it’s important to give yourself something positive to focus on. Instead of rehashing a problem over and over again, think of a solution. This can be an immediate problem, such as the panic attack itself. Instead of thinking “my heart is pounding, I may be really ill” think “this is just a panic attack, it will be over soon.”

If you have panic attacks often, try to keep track of the thoughts that bother you. Come up with solutions beforehand instead of trying to think of them on the fly. That way you’ll always be armed with statements that will help see you through the attack.

After It’s Over

Once your panic attack is over, don’t try to minimize it or pretend it didn’t happen. Understand why it came about. This process can be as simple as taking better care of yourself or avoiding overly negative thoughts. If self-help methods don’t work, get in touch with a doctor. He or she will be able to help you better understand the cause of the attacks and may be able to guide you towards effective solutions. They will also go over the symptoms of panic attack with you in full detail.

Just because you’re having a panic attack doesn’t mean you’re helpless. By staying calm and changing your negative thoughts to positive ones you’ll be able to interrupt the cycle of panic and end the attack. It may take some practice, but in the end taking control of your life is well worth the effort.