Clear Panic Away

Natural Remedies for Anxiety and Panic Attacks

These 12 Techniques Will Stop a Panic Attack

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A panic attack can come on like a freight train – and send you running. Feel like you’re helpless against the tide? Try these 12 tricks to stop a panic attack in its tracks.

  1. Slow your breathing. Your respiration naturally increases when you’re having a panic attack. That’s because your body is pumping adrenaline, preparing you to either “fight or flee.” But it’s a self-feeding cycle: now that your breath has quickened, your brain is receiving the message that something is terribly wrong. Slowing your breathing to fairly deep, measured breaths with a full 3-5 seconds pause in between will re-signal your brain, telling you that the danger has passed. (The pauses prevent hyperventilation.)
  1. Sit down. Whatever you do during a panic attack, DON’T run. This only reinforces to your subconscious that there is a danger present. You want to convince your innermost self that there is no actual peril. A seated position is a calm one. It also helps if you have shaky legs during a panic attack, taking the weight and focus off of them.
  1. Tell yourself that some anxiety in life is normal. Thinking “I’m going crazy” or “this doesn’t happen to anyone else – only me” are both untrue. To a certain degree, everyone experiences anxiety. Panic is an excess of anxiety, but it doesn’t mean you’re going crazy and it doesn’t mean you have “something wrong with you.”
  1. Snap a rubber band or ponytail elastic on your wrist. If you’re a frequent panic attack sufferer, carry one with you. The sudden snap can re-focus your mind, changing a panic attack mid-stream.
  1. Count backward from 100. Again, this is a way to focus the mind on something besides your panic attack. You don’t need to count out loud. Simply say the numbers inwardly. For even better re-focusing, visualize each number in your mind as you count it.
  1. Imagine the panic attack is happening to someone else. If you saw someone who looked panicked, how would you view that person? Would you say, “She’s crazy” or “Let me get away from here”? If you are compassionate, no, you wouldn’t. You’d think “I’d love to help that person.” Mentally speak to yourself as if you were someone else experiencing the panic. What would you say? Perhaps “It’s going to be okay, you’ll be fine” or “I’m right here for you.” Say these soothing things to yourself.
  1. Observe, but don’t react. You may notice that your heart is beating faster; you won’t have a heart attack – your heart is just beating quickly. Notice it casually. If your palms are sweating, again, notice this casually: Oh, I am experiencing a symptom. It will pass. And so on. This takes some of the fear out of the equation and makes panic symptoms less sinister and ominous; they are nothing more than physiological reactions which pass in time.
  1. Give yourself five minutes. Tell yourself, “If I’m still this panicky in five more minutes, I’ll leave (the store, the park, go to the restroom at work, etc.).” Most panic attacks will be over before that time, but if you are indeed still just as panicky after five full minutes have elapsed, CALMLY get up and leave the area. Eventually, you will find your panic subsiding before that time frame, which will re-teach you not to respond with more panic. In the meantime, knowing you can leave if you really want to – after those few minutes are up – can lessen an attack dramatically.
  1. Take a homeopathic remedy. There are many wonderful and effective homeopathic calming capsules and tablets on the market. Putting one into your mouth will look no more strange to outsiders than chewing a stick of gum or a popping a breath mint.
  1. Move – slowly. Walk around the area you’re in at a calm pace. This will use up some of the adrenaline that’s going through your body. Don’t move quickly or make jerky movements; these only reinforce the idea that there’s something to be afraid of.
  1. Sit down and write. Yes, in the middle of the panic attack. Carry a journal with you. When the panic comes on, reach for your pen. It’s okay if your hand feels tingly or is shaking. Just write down what you’re feeling. This will get it out there and also put the focus on doing something (writing) rather than helplessly feeling your fear. It will also break down your feelings and bring them down to size.
  1. Remember that you are not alone. One thing most panic attack sufferers seem to believe is that they will seem bizarre because no one else ever feels as they do. This is completely untrue. Many, many individuals suffer from various forms of anxiety, including panic attacks. In fact, if anyone does notice you’re having an attack (often, they’re undetectable to people around you), it’s quite possible they may be thinking, “Oh, that’s exactly what happens to me.” Know that you’re only human, humans are imperfect – and that you’re not alone.

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1 Comment

  1. nandakumar

    Many More Thanks for wondering this opportunity return back to normal life. I had last 3 month more attack from panic.almost back after this article 100% normal life will back.

    Thanks once again wat is panic and how to stop very clear.

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