5 Steps to Ending a Panic Attack

November 8th, 2008 Posted in Anxiety and Depression

A panic attack is a frightening thing.  It comes out of nowhere and suddenly paralyzes you.  Your heart is racing; you feel like you cannot breath, you think you are going to have a seizure or a heart attack and you start to shake and sweat.What’s happening here?

Is this your first attack? If so you might want to get in touch with a physician for a diagnosis to rule out medical conditions.  He may suggest you see a psychiatrist and prescribe you some pills to take for relief in the meantime. Start some kind of treatment as soon as you can, Panic Disorders can become disabling very quickly.

When you find yourself in the midst of a panic attack, there are things which can be done to ease suffering.

One: Accept that it’s only a Panic Attack.

The first thing you need to do is accept you are having an attack. Tell yourself you are not dying and nothing bad is going to happen.  This will subside. Once you realize that it’s only panic attacks you’re suffering with and not a heart attack, you’ll find dealing with them is much easier.

Two: The Stand Against Panic.

Try not to run from the situation, as this will only precipitate more anxiety and future attacks. You have to ride it out to convince yourself nothing bad is happening, and you are not going to die.It helps to find an object to focus on outside of yourself.Ponder how you came to have this object, does it mean anything to you?  How does it feel in your hand, what kind of texture does it have?  It sounds silly, but any level of distraction is needed.

Three: Remember to Breathe.

Start taking deep, slow breaths from your diaphragm.Try and fill your lungs, exhaling the air with pursed lips releasing your abdomen.  You can repeat “In” and “Out”, or count your breaths. Don’t forget to breathe properly while focusing on your panic attack. This will make you feel “out of breath” and might make things worse. Deep, slow breaths in and out naturally provide a calming effect.

Four: Ride it out.

Once you’ve assured yourself it’s only a panic attack, you must now wait for it to end. It’s important to stop feeding it by “freaking out”. Remember step one; it’s a very important part of the equation. The panic attack will end, as they always do.

Five: Seek Help for Future Panic Attacks.

My last suggestion is to find some help, this is a medical disease.  Joe Barry has a great self help book on panic attacks that’s worked for many. The Internet also is full of resources, have a look at Sarah Campbell’s website on how to overcome panic attacks. She was a fellow sufferer who overcame her attacks.

So many people after their first panic attack do not reach out for help.  Then they have more panic attacks and pretty soon they won’t leave their house (agoraphobia).That is a horrible, disabling way to live life.  Get some help; tell your friends and family.  You can learn to manage this illness and not let it take over your life.