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Use Muscle Relaxation Techniques
Relaxing your muscles work almost as well as focused breathing when it comes to stopping a panic attack. Consciously relaxing one muscle at a time can help control your body’s response to the situation. However, these techniques are most effective when they’re practiced beforehand.
Picture Your Happy Place
There’s nothing like picturing your happy place to keep you from panicking uncontrollably. A person’s happy place is somewhere they feel most relaxed, calm, and at peace. This place is different for everyone. For some, it may be a sunny beach or the mountains, and for others, it may simply be in the arms of someone they love. Either way, imagine yourself in your happy place, and focusing on the details of the scene can help alleviate symptoms of a panic attack.
Repeat A Mantra Internally
Repeating a mantra can be pretty relaxing and reassuring as it gives you something to hold on to during a panic attack. Decide on any mantra that speaks to you and repeat it on a loop. “This too shall pass” or “I’m going to be okay” are common mantras people use.
The 5-4-3-2-1 Method
Panic attacks detach a person from reality as the intensity of the anxiety can overwhelm other senses. In such cases, practicing the 5-4-3-2-1 method is a great option. This grounding technique helps you become more mindful about your situation by directing your focus away from the sources of your stress.
Here are the steps you need to follow slowly and thoroughly:
- Look at five separate objects
- Listen for four distinct sounds
- Touch 3 objects
- Identify two different smells
- Name one thing you can taste
Tell Someone
If your panic attacks frequently occur in the same environment, discussing them with someone, such as your friends or family, can be helpful. It is best to let your confidants know the kind of support they can offer if and when it happens again.
Learn Your Triggers
Everyone has different fears and triggers. If you frequently experience panic attacks, notice the pattern. An individual’s panic attacks can be triggered by the same things, such as closed spaces, huge crowds, or financial troubles. Once you know your triggers, you will be able to manage or avoid them more effectively to lower the frequency and intensity of your panic attacks.
Wrapping Up
Having a panic attack is an extremely uncomfortable feeling. Although they aren’t physically harmful, they can take a toll on your mental health and keep you from functioning normally or doing things you love. The above-listed effective ways to stop a panic attack can be employed situationally. However, you should consider consulting a mental health professional if you’re struggling with frequent panic attacks. They will figure your fears and anxiety triggers to tailor treatments that include psychotherapy and medications.
