How to Stop a Panic Attack in Its Tracks
You first notice a "funny feeling", then a tightness and pressure in your chest. It starts getting hard to breathe, like your airway is closing. Suddenly your heart starts pounding in your chest. It literally feels like it is going to fly out of your chest. A sense of impending doom quickly envelopes you. Are you dying? Are you going crazy?
Does this sound familiar?
If so, you are probably one of the millions of people around the world that routinely suffer from panic attacks. I suffered with panic attacks for eight years, and in this article I will give you some tips on how to stop a panic attack in its tracks, or at least minimize the effects.
1. Be Prepared
Trying to find out how to stop a panic attack when you are in the middle of one is not going to do you much good. By that time it is too late for it to have any real effect. You need to have your "How to Stop a Panic Attack Plan" already firmly mapped out in your head. The quicker you apply these methods, the better your results.
2. Take Control of the Situation
This is the most important tool in your "how to stop a panic attack plan" is taking control of the panic attack and not letting it control you. As soon as you feel a panic attack coming on you need to tell yourself, "I am just having a panic attack, nothing is really wrong with me. I am not going crazy and everything will be fine once this passes". You need to repeat this to yourself over and over. If possible, say it out loud to yourself, even shout it. Saying it out loud so you can actually hear it greatly increases its effectiveness.
3. Relax and Breathe Deep
Find a place to sit down and close your eyes. I know this part is scary and it will be hard, but it really does help. While you are sitting there in a comfortable position with your eyes closed, start slowly breathing in deeply and exhaling slowly. The breathing should be deep and originate from your belly, not the chest. Place your hand over your belly button, you should clearly feel your stomach going up and down with each deep breath and exhale.
4. Release the Tension
The next technique in your "How to Stop a Panic Attack Plan" is releasing all the tension you have in your muscles. It is this tension that is causing those pains and discomfort in your chest, and other parts of your body. While you are doing the deep breathing focus on the various muscles groups individually and concentrate on feeling them relax and become limp.
5. Redirect Your Thoughts
One of the best ways to stop a panic attack is to get your mind thinking about something else besides all the sensations you are feeling at the time. So, another key ingredient to you "How to Stop a Panic Attack Plan" is to have something that you can use to distract your mind. One of my favorite ways of doing this is to hum or sing a favorite song. Silently to yourself works, but doing it out loud is even better.
Building a "How to Stop a Panic Attack Plan" will significantly reduce the severity and length of your panic attacks. It always helped me when I was having an attack, and has helped others I have shared this technique with. I sincerely hope that you have the same success, even if you have to modify it a bit to make it fit you or your situation a little better.
While following your plan will help reduce the intensity and length of your panic attacks, it is not a cure. In order to be completely free of panic attacks forever, you have to address the real cause of panic attacks and get rid of that trigger.
After suffering for eight years, I was lucky and found a way to cure my panic attacks for good. It has been over eight months since I had my last panic attack, and I couldnt feel any better or happier. If you would like to learn more about the method I used to beat panic attacks for good, follow this link to my web site Panic Help.
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