The following article will outline steps you can take that will show you how to stop a panic attack naturally.
But before we get onto that, I know many people are still confused about their experience, so let’s just spend some time defining an anxiety attack.
What Is A Panic Attack Like?
If we look at Wikipedia for a definition, you will find the following description…
Panic attacks are periods of intense fear or apprehension of sudden onset accompanied by bodily or cognitive symptoms (such as heart palpitations, dizziness, shortness of breath, or feelings of unreality) of variable duration from minutes to hours.
And if we have a look at mind.org.uk, you’ll find a list of symptoms of panic attack.
A panic attack is an exaggeration of your body’s normal response to fear, stress or excitement. It is the rapid build-up of overwhelming physical sensations, such as:
- a pounding heartbeat
- feeling faint
- nausea (feeling sick)
- chest pains
- feeling unable to breathe
- shaky limbs, or feeling like your legs are turning to jelly
- feeling like you’re not connected to your body
So if you have experienced any of the above symptoms in a very short period of time, typically only for a couple of minutes or so, then you may very well have experienced a panic attack.
Depending on the number of symptoms you noticed, you will have either had a full-blown, or what is called a ‘limited-symptom’ attack.
Regardless, after having suffered them myself, I know just how frightening and debilitating they can be.
How To Stop A Panic Attack Now In 3 Easy Steps
The first thing you need to understand is that not a single person has ever died as the direct result of an anxiety attack.
Just take a moment to digest that information!
You need to understand that no matter how crazy you might feel, and trust me, I know the sorts of thoughts that go through your mind during an episode, you need to remind yourself that it’s only an anxiety attack and you’re not going crazy or dying.
The following powerful steps will show you how to stop a panic attack fast and take back control.
1) Regulate Your Breathing
If you think about what happens when you panic, you’ll notice your breathing becomes very rapid and shallow. Instead of breathing like we normally do down in the stomach, your breathing moves up high into the chest.
This is called ‘hyperventilation’ and the result of exhaling too rapidly is that it causes a rapid drop of carbon dioxide in the bloodstream which can lead to you feeling giddy or dizzy and even bring on heart palpitations (which can make you think you’re having a heart attack).
Ultimately you want to regulate your breathing and slow it down. The first step is to actually hold your breath and I know what you’re thinking! You’re thinking that it feels as if you can’t breathe during an attack and the last thing you want to do is hold your breath!
But remember, the real reason it feels as if you can’t breathe, is because you’re releasing too much carbon dioxide, so you need to control this by stopping your rapid rbreathing.
Once you’ve done this, then you can take steps to slow down your breathing.
Think about it like this. When you’re stressed and anxious, the rate of breathing increases. When you’re calm and relaxed, your rate of breathing is slow.
As you slow down your breathing, your subconscious mind will pick up on the change and because ‘slow equals calm’, it will help to reset your anxiety levels.
Step 1: Hold your breath for around 10 seconds. Do this for around 3 to 4 times.
Step 2: Once you feel like you have more control, slow things down by breathing through your nose slowly and exhaling out through your mouth even more slowly. This is important. The time taken to inhale should be shorter than the time taken to exhale. If it helps, you can count up to 7 while breathing in through your nose and count up to 11 as you breathe out through your mouth. When you breathe in, make sure you’re expanding only your stomach and not your chest. You can place your hand on your stomach to check.
2) The AWARE Technique
This technique encourages you to dissociate from the experience as well as change your relationship with the panic. AWARE is an acronym for the following.
A: Accept your anxiety as a normal human reaction. Embrace it instead of trying to fight it.
W: Watch your anxiety as if it is somehow existing outside of your body and you’re simply looking at it ‘over there’.
A: Act as if everything is normal. I know this might be easier said than done, but it is possible. You might think that everyone can see what’s happening but trust me, they know far less than you think they do.
R: Repeat the 3 steps above (A-W-A)
E: Expect the very best outcome. Taking control of your thinking can change the way you feel and the more you learn to think positively about your situation, then easier it will become and the better you will feel.
3) Activate Your Logical Brain
During times of high emotion, the logical part of the brain is effectively bypassed!
So another step you can take to reverse the symptoms of panic, and therefore enable you to stop a panic attack fast, is to reverse this natural process.
So how do we do this?
Simple – you carry out a task that requires you to activate the logical brain and gets you to think!
One way you can do this is to count from 1 to 300 (if you make it that far!). To make it even trickier, count upwards in steps of 3 or 4, so for example…
1…4…8…12…16…20 and so on.
This is also a great distraction technique to help you focus away from your symptoms or the fear of the onslaught of another one occurring.
Take courage from the fact that you’re not alone. You only have to look at the statistics to see how common it is for people to suffer from panic and anxiety.
ADAA Facts and Statistics
- Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18% of the population. (Source: National Institute of Mental Health)
- Anxiety disorders are highly treatable, yet only about one-third of those suffering receive treatment.
You don’t need to rely on medication to help you overcome this. In fact you can stop panic attacks naturally and quickly.
It all comes down to lowering your anxiety levels and if you’re looking for a very well known and trusted method that has helped a vast number of people, then feel free to have a look at my Panic Away Review.
If you enjoyed this article and you found it helpful, then please spread the word and share it using the buttons below.