stop panic attacks

10 Ways to Stop a Panic Attack

Research suggests that about 2-3% of Americans experience panic disorder in a given year. It is twice as common in women as in men. It is a disorder that can interfere with daily life, leading to people missing work, going to many doctor visits, and avoiding situations where they fear experiencing a panic attack.

One of the most common drugs we all know about is Xanax. However, we are all aware of the side effects Xanax possesses. It comes with boxed warnings. Using benzodiazepines can also lead to addiction and misuse.

How to stop a panic attack

Panic attacks can be scary and may hit you quickly. Here are ten strategies you can use to manage or stop panic attacks. Some may help you at the moment, while others can help you in the longer term.

Seek counseling

Cognitive-behavioral therapy (CBT) or other counseling can help people who suffer panic disorders. CBT aims to help you change how you see frightening or challenging situations. It allows you to find new ways to approach the challenges as they arise.

Take medications

If you want quick relief, Xanax or Benzodiazepines can help to treat the symptoms of panic when they occur. However, they won’t help treat the underlying anxiety disorders and may lead to dependence.

Benzodiazepines are a prescription medication, and you’ll likely need a panic disorder diagnosis to have the drug on hand. In many cases, a doctor may prescribe anti-depressants for the long term.

Deep breaths help

Even though hyperventilating could be a symptom of panic attacks that may increase fear, deep breathing can be helpful to reduce the symptoms of panic during the attack. The reason is that if you can control breathing, you’re less likely to experience hyperventilating, which can make other symptoms and the panic attack worse.

All you need is to focus on deep breaths in and out through your mouth, feeling the air that slowly fills your chest and belly, and they slowly leave them again.

Understand the time you have a panic attack

If you recognize suffering a panic attack instead of a heart attack, you can remind yourself that it is temporary, it will pass, and that you’ll be fine.

Take away the fear that you may die or the impending doom is looming; both are the symptoms of panic attacks. It allows you to focus on other techniques that may help you reduce the symptoms.

Close your eyes

Few panic attacks come from the triggers that overwhelm you. However, in a fast-paced environment with many stimuli, it can feed your panic attack. It would help if you closed your eyes during a panic attack to reduce the stimuli. It can block out extra stimuli and make it easier to focus on your breathing.

Practice mindfulness

Mindfulness can help ground you in the reality of what is around you. While panic attacks may cause a feeling of separation or detachment from reality, they can combat your panic attack as it is approaching or happening.

Mindfulness involves:

  • Meditating to help you relax and reduce stress
  • Recognizing the emotional state you are in
  • Focusing your attention on the present

Find an object to focus

Some people think it helps to find something to focus all their attention on during a panic attack. You must pick one object in clear sight and consciously note everything possible about it.

Use muscle relaxation techniques

Muscle tension is a symptom of anxiety. Muscle relaxation techniques can help to promote relaxation and reduce tension during an attack. Progressive muscle relaxation aims to release tension in one group of muscles to relax the whole body.

Picture a happy place

Guided imagery techniques are helpful to reduce anxiety and stress. Research suggests that visualizing nature and spending time can help you manage and treat anxiety.

Engage in light exercise

Research shows that regular exercise can keep the body healthy and boost mental well-being. For example, experts have found that exercising at 60-90% of your maximum heart rate for twenty minutes per week can help you to reduce anxiety.


Many people experience panic attacks, in which they may suddenly feel anxious and not in control of the situation. People may feel breathless as if they have a heart attack which could be frightening.

If you have concerns about panic attacks, it is better to speak with your doctor. Then, you can get the prescriptions from the doctors. You can also download best rx discount card for a discount on prescriptions.

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