Panic attacks are very sneaky little pests because they can creep up on you when you least expect them, come up in the most inappropriate situations, and pop up when you feel most unprepared to deal with them. This might sound like a worst case scenario, but there is something you can do to combat this. The key is to being well-informed about how to stop panic attacks.
Luckily, the list on stopping panic is a short one and with time and practice, you could readily remember when you feel a panic attack rising.
Early Signs and Symptoms of Panic Attacks
Knowing how to stop panic attacks begins with information on the early signs of it. Although panic attacks can come on suddenly without your knowing it, there are early warning signs. These include a quickening pulse, your vision becoming a bit blurry, your voice becoming high pitched, or feeling like you have vertigo. There are more signs and these might be on a case to case basis, but the ones mentioned are the most common. When you are in panicky situations, learn to identify these warning signs so you can shift to the next step.
How to Stop Panic Attacks When You’re Alone
Panic can creep up to you when you are alone — in your room, while driving your car, or when wherever you are by your lonesome. In this situation where nobody is around for you to ask help, the first thing you need to do is to get out. The claustrophobic feeling can also be a contributing factor, so get out of the room, your car or wherever and get a breath of fresh air. Stop and inhale ten times, close your eyes, and imagine yourself in a place where you find comfort. An image of a meadow or a stream might be effective.
After doing this, open your eyes and repeat a positive affirmation. Your positive affirmation could be something you have heard from somewhere, or something you have constructed yourself. For example, you could repeat the lines, “I can handle difficult situations” or “It is always darkest before dawn”. Whatever affirmation you choose, make sure it lends a feeling of confidence in yourself, which is the first step in dealing with it. Affirmation will calm the anxiety down, but additional strategies include pinching the bridge of your nose or slowly running your hands through your hair while massaging your scalp.
How to Stop Panic Attacks When You’re in Public
Surrounded by other people, you might feel rising panic alongside the knowledge that you might make a scene or make a fool of yourself. In this case, you could try some strategies that work. If you are with other people, ask for help immediately. A simple, “I feel a panic attack rising and I need help” could have your friend or companions assist you right away. In a public place, try to find an open area where you can get more oxygen to inhale and circulate in your system. You can also try to take to water right away — have a glass of water and gulp it down to let the hydrogen and the oxygen circulate through your body in an instant. Another effective strategy is to let someone help you wash your face — the soothing water could calm down your senses.
These tips need the help of someone if you think you cannot get a hold of yourself right away. It is also best to keep your friends and loved ones informed about your condition so when they are with you, they know how to stop panic attacks and act accordingly. And finally, once you have successfully overcome your panic attack, it helps to review the situation. Most people who suffer from this usually do not know what transpired, especially if they want to forget the painful scenario right away. The best thing to do is to assess and recall the situation immediately so you can accept it and be better attuned to it when it strikes.