How Do You Stop A Panic Attack

For those who have had the unfortunate experience of suffering through a panic attack, the only thing going through your mind is, “How can I stop this?” And that seems to be the question all around. How do you stop a panic attack? It is actually easier than you think, but it does take a little work and practice.

While in the middle of a panic attack, there are three things you need to concentrate on the most.

1. STOP. People in the midst of a panic attack immediately freak out. Thoughts going through the mind range from "Oh my God, I'm having a heart attack!", to "This is it. I'm dying.", and "I am finally losing my mind."

What is crucial is to not succumb to that. STOP! Even say the word out loud. Put your hands out in front of you and tell yourself, as well as your panic, "STOP!"

2. FOCUS. Once you have reigned in your racing thoughts, divert your attention to an external object or choose a repetitive activity. External diversions work well during the day. In the event your panic strikes in the dead of night, try one of the repetitive activities. External diversions include but are not limited to:

Mowing the lawn, pulling some weeds, painting a picture, scrubbing a floor, calling a friend, bathing the dog (if you have one, of course), sit-ups, and even snapping a rubber band or wristband that you wear. Anything as long as it gets your mind off of the panic attack.

As for repetitive diversions, try these:

Saying your ABC's backwards, reciting the Presidents of the United States, naming as many U.S. states as you can, repeating a prayer (if you are religious, of course), and taking your pulse and counting each heartbeat

3. BREATHE. Many sufferers of panic attacks are not breathing correctly, as simple as it sounds. Many times they actually hold their breath when anxious. If you find yourself yawning or sighing a lot, then you are probably one of those people who hold their breath a lot, without even realizing it. Holding your breath causes the carbon dioxide level to drop, resulting in symptoms of hyperventilation, resulting in a panic attack.

To breathe properly, you must breathe from the diaphragm, not from the upper chest. You can test your breathing style by placing one hand on your chest and one hand on your stomach. Relax and breathe normally. If the hand on your chest moves, you are an upper chest breather - not a good thing, unless you are doing strenuous exercise. A normal breather should find that the hand on the stomach moves. This is normal, resting breathing. Become aware of your breathing patterns. A normal breathing rate at rest is eight to sixteen breaths per minute.

For those wondering, “How do you stop a panic attack?” these are three of the key contributors to panic attacks and how to correct them. Click Here to learn more about How Do You Stop A Panic Attack.