You don’t need to be suffering from anxiety or stress disorder to have a panic attack. They are sudden and can occur to anyone. These attacks are overwhelming and are usually associated with emotional symptoms like fear or pain and physical symptoms like difficulty breathing and a racing heartbeat.

While having an attack once in a while is normal, not learning to control it can lead to chronic stress and anxiety disorders. Here are a few quick strategies to stop a panic attack if you feel you are about to experience one.

Tip #1: Take deep breaths

Deep breathing can reduce the symptoms of a panic attack. Taking deep breaths eliminates the risk of hyperventilation, a condition in which you breathe very fast and exhale more than you inhale. Hyperventilation can worsen a panic attack and other of its symptoms. Take deep breaths in and out of your mouth until your breathing feels normal.

Tip #2: Identify the cause

A panic attack can sometimes lead to chest pain and shortness of breath, which to some people, might feel like a stroke or heart attack. This can further deteriorate your condition. It is essential to recognize that you are having a panic attack and not a heart attack so that you can consistently remind yourself that it is temporary and you will be okay.

Tip #3: Close your eyes

Triggered by external elements and a fast-paced environment consisting of a lot of stimuli might ignite your panic attack. If you feel you have a panic attack, close your eyes. This way, you block any extra stimuli from feeding your attack, so you will be able to focus more on your breathing and get back to normal in time.

Tip #4: Mindfulness

Practicing mindfulness regularly can significantly reduce your chances of suffering a panic attack. And even if you don’t do it regularly, practicing it during a panic attack can be helpful. These usually occur due to a feeling of detachment from reality, and mindfulness, on the other hand, is a technique to make you aware of the reality.

When you suffer a panic attack, focus on familiar physical sensations, like the air colliding with your face or your feet digging in the ground.

Tip #5: Focus on an object

For some people, focusing on a single object can be helpful during a panic attack. Find a clear object in your sight – it can be a human, animal, building, or anything else – focus on it and try to note everything about that object. When you focus all of your energy on an object, your panic symptoms may mitigate and eventually disappear.

Tip #6: Relax your muscles

Your muscles may become stiff when you suffer a panic attack. Similar to breathing, muscle relaxation techniques can also help you stop your panic attacks. Start relaxing one muscle at a time; start small with something like a finger, and then slowly move towards your palm, and then your entire arm.

Tip #7: The power of visualization

Visualization is a technique of creating images, graphics, or animations in your mind. It is known to build courage, combat negativity, gather energy, and promote a calm and peaceful state of mind. When you get a panic attack, try visualizing your happy place and it does necessarily need to be a place where you have visited before.

It could be a place with nothing but snow-capped mountains all around and no people. Or, a sunny beach with hundreds of people playing and sunbathing. Picture yourself there, and focus on as many details as possible. And yes, the place you pick should instill a calming effect.

Tip #8: Moderate exercising

If your attacks generally last longer, light exercising can help. It helps your body release endorphins, which keep the blood in your body pumping in the right way. However, if you are hyperventilating, it’s better to take hold of your breath first.

Tip #9: Chant a mantra internally

Mantra is defined as a word or phrase that is intended to have a spiritual, positive, or healing effect on your mind. Mantras are usually spiritual, but uttering simple phrases internally, like “I am stronger,” or “All will be well” can go a long way in subsiding your panic attack.

Conclusion

Panic attacks can occur to anyone, regardless of whether you are suffering from anxiety or panic disorder or not. If your attacks or frequent and intense, follow the tips above to mitigate their effect.

Check out The Mind Game on Google Books to know more about managing stress, anxiety, and other psychological conditions.