How to Stop Panic Attacks

Ways to End Anxiety Attacks and Cope With Panic

Jun 15, 2009

Many people can stop panic attacks by treating the underlying causes. Most people can learn to cope with anxiety attacks and decrease their frequency and severity.

Some conditions that cause panic attacks can be successfully treated, so it is important to know the cause of the anxiety attacks. For example:

So getting a proper medical exam for panic attacks and, if medical issues are ruled out, getting the correct psychiatric diagnosis, are the first important steps in stopping panic attacks. With a diagnosis of Panic Disorder, Social Phobia or another phobia, it is important to find a specialist in treating this diagnosis. Treatment will focus on stopping panic attacks.

With these conditions, treatment doesn't necessarily focus on reducing or stopping panic attacks, but treatment of the underlying disorder may help lessen the frequency and severity of the panic attacks. Antianxiety and antidepressant medications can also help stop panic attacks.

Prevent Panic by Recognizing the Earliest Signs of Anxiety

The eastern practices of meditation and mindfulness can help people recognize anxiety earlier, before it becomes panic. This will allow the person to address the causes of stress when anxiety is still low. Some early signs of anxiety include: irritability, negative self-talk, worry, tense muscles, difficulty taking a deep breath, sweaty palms, "butterflies" in the stomach and chest.

Stop Panic by Eliminating Substances that Increase Physical Anxiety

Caffeine should be eliminated entirely and sweets should be limited to once or twice per week. These substances stimulate the nervous system, and an over-stimulated nervous system is prone to panic. People should also review their medications with a doctor to determine if they could be causing the panic attacks.

Most of the symptoms of panic attacks are caused by shallow breathing. Practicing proper breathing on a regular basis or during an attack can actually change the chemistry in the body making a panic attack less likely.

Practice Relaxation to Thwart Panic Attacks

It is impossible to have a panic attack if a person's muscles are relaxed. Once a panic attack starts, people tend to brace themselves against the attack by tensing their muscles. This increases the panic reaction.

Regularly practicing a technique called progressive muscle relaxation will help a person recognize the difference between tense and relaxed muscles and will allow the panic sufferer to tune into muscles during a panic attack and relax them at will. This will help minimize the effects of a panic attack.

Don't Try to Stop the Panic Attack

Instead, just ride it out. People can tell themselves, "The sooner it comes, the sooner it will go. Okay panic, come on and and let's get this over with."

Strange as it sounds, this kind of mindset actually helps reduce the panic reaction. Here's why: a panic attack is an attack of fear. When a person reacts to a panic attack with more fear, the panic gets worse. It is important to stop fearing panic.

People can imagine riding the panic like a wave, or floating through the attack. Understanding that one can still function even with a panic attack, and that one is not in any danger can help lessen the fear. Mindfulness and meditation can help with this, as can spiritual practices that help a person feel secure in the world and that focus on letting go.

When it comes to panic attacks, there really is no substitute for a proper diagnosis and treatment with a specialist. However, the more familiar people become with some of the techniques used in treatment, the more help they can be to themselves. Any one of these techniques will not stop panic attacks alone, but practicing them together can help make treatment more successful.

This article is for information purposes only and is not a substitute for personal medical or mental health care.

The copyright of the article How to Stop Panic Attacks in Panic Disorder is owned by Lisa C. DeLuca. Permission to republish How to Stop Panic Attacks in print or online must be granted by the author in writing.