How to Stop a Panic Attack

Panic attackscan be extremely difficult to deal with. They typically come on suddenly, bringing on escalating feelings of dread and anxiety. Many people with panic attacks may also have bothersome physical symptoms, such asshaking, rapid heart rate, difficulty swallowing, and chest pain.

Although not life-threatening, panic attacks can be frightening, disorienting, and mentally and physically exhausting. Fortunately, there are several strategies you can use to try to stop them—or at least lessen their effect.

Let Panic Run Its Course

During a panic attack, you may experience feelings ofdepersonalization and derealization, in which you feel disconnected from yourself and the world around you. You may becomefearfulthat you are “going crazy,” losing all control, or having a stroke or heart attack.

When you’re going through a panic attack, it can be difficult to focus on anything else but your symptoms. You may try to push away your upsetting thoughts and physical sensations, but resisting your panic attacks can actually intensify your anxiety.You may also fear your attacks because you don’t understand them.

The next time a panic attack takes hold and those feelings of dread set in, try to surrender to your symptoms and allow the attack to run its course. Remind yourself that your symptoms cannot hurt you and know thatit will soon pass.

Take Deep Breaths

Hyperventilating andshortness of breathare symptoms of panic attacks that can make your feelings of anxiety worse. Learning to breathe deeply and slowly is essential in controlling your panic attacks and reducing your fear.

When panic attack symptoms start to escalate, try tofocus on your breath. It can help to put your hand on your abdomen and feel it rise each time you inhale and fall when you exhale all the air out.

Taking slow, deliberate breaths will help you calm down and bring your awareness to your breathing instead of your symptoms.

Deep Breathing for Panic Disorder

Relax Your Muscles

When you’re experiencing a panic attack, your muscles tense up as you prepare to go into “fight or flight” mode. Letting go of tension throughout your body can really help you remain calm during a panic attack.

While using a deep breathing technique,mentally scan yourself. Bring awareness to every part of your body, noticing any tension, and intentionally relax that area. For instance, maybe your shoulders have migrated up to your ears. Try rolling your shoulders to loosen them up. If your jaw is clenched, touch the tip of your tongue to your front teeth and lower your jaw.

Continue to go through each muscle group, making your way down to your center, your arms, hands, legs, and feet. When you are finished, take a few breaths and repeat, this time starting at your feet and making your way back up to the crown of your head, releasing deeper with each breath.

Distract Yourself

If you’re feeling overwhelmed with anxiety,try distractingyourself.You might, for instance, call a friend or loved one. Changing your environment can also put you in a better headspace. Find another room to be in or go for a quick walk while focusing on your breathing.

Try a Mantra

Replace these types of thoughts with more encouraging statements. Try to repeat to yourselfaffirmationslike “I am safe,” “I will get through this,” or “I am strong.”

Positive Affirmations to Relieve Anxiety and Stress

If you have been experiencing persistent panic attacks, make sure you discuss your symptoms with your doctor. Panic attacks are rarely associated with a serious health issue, but your clinician will be able to rule out the possibility of different mental health and medical conditions.

Depending on your symptoms and needs, your treatment plan may include prescribedmedicationandpsychotherapy. Your doctor will be able to assist you in using effective ways to cope with your panic attacks.

The Best Online Therapy ProgramsWe’ve tried, tested and written unbiased reviews of the best online therapy programs including Talkspace, Betterhelp, and Regain.

Take Care of Yourself

For example, regular exercise has been found to help lower stress and anxiety levels. You may want to consider a variety of activities you can participate in to boost your physical self-care, such as walking, dancing, or biking.

Tending to your needs and nurturing your sense of wellness can help you be better equipped to deal with your panic and anxiety symptoms.

Track Your Progress

When you have started to work on managing your panic attacks, it can be beneficial to start tracking your progress. This can be done through the use of apanic diary,personal journal, ormood and anxiety chart.

Write down potential triggers, successes, and setbacks. Keeping a record of your progress can help you determine what has been working for you and where there may be more potential for growth.

The 7 Best Online Anxiety Support Groups

4 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Winerman L.Suppressing the ‘white bears’.Monitor on Psychology. 2011;42(9):44.Bandelow B, Reitt M, Röver C, Michaelis S, Görlich Y, Wedekind D.Efficacy of treatments for anxiety disorders: a meta-analysis.Int Clin Psychopharmacol. 2015;30(4):183-192. doi:10.1097/YIC.0000000000000078Hall CB, Lundh L-G.Brief therapist-guided exposure treatment of panic attacks: A pilot study.Behav Modif. 2019;43(4):564-586. doi:10.1177/0145445518776472Anderson E, Shivakumar G.Effects of exercise and physical activity on anxiety.Front Psychiatry. 2013;4:27. doi:10.3389/fpsyt.2013.00027

4 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Winerman L.Suppressing the ‘white bears’.Monitor on Psychology. 2011;42(9):44.Bandelow B, Reitt M, Röver C, Michaelis S, Görlich Y, Wedekind D.Efficacy of treatments for anxiety disorders: a meta-analysis.Int Clin Psychopharmacol. 2015;30(4):183-192. doi:10.1097/YIC.0000000000000078Hall CB, Lundh L-G.Brief therapist-guided exposure treatment of panic attacks: A pilot study.Behav Modif. 2019;43(4):564-586. doi:10.1177/0145445518776472Anderson E, Shivakumar G.Effects of exercise and physical activity on anxiety.Front Psychiatry. 2013;4:27. doi:10.3389/fpsyt.2013.00027

Winerman L.Suppressing the ‘white bears’.Monitor on Psychology. 2011;42(9):44.Bandelow B, Reitt M, Röver C, Michaelis S, Görlich Y, Wedekind D.Efficacy of treatments for anxiety disorders: a meta-analysis.Int Clin Psychopharmacol. 2015;30(4):183-192. doi:10.1097/YIC.0000000000000078Hall CB, Lundh L-G.Brief therapist-guided exposure treatment of panic attacks: A pilot study.Behav Modif. 2019;43(4):564-586. doi:10.1177/0145445518776472Anderson E, Shivakumar G.Effects of exercise and physical activity on anxiety.Front Psychiatry. 2013;4:27. doi:10.3389/fpsyt.2013.00027

Winerman L.Suppressing the ‘white bears’.Monitor on Psychology. 2011;42(9):44.

Bandelow B, Reitt M, Röver C, Michaelis S, Görlich Y, Wedekind D.Efficacy of treatments for anxiety disorders: a meta-analysis.Int Clin Psychopharmacol. 2015;30(4):183-192. doi:10.1097/YIC.0000000000000078

Hall CB, Lundh L-G.Brief therapist-guided exposure treatment of panic attacks: A pilot study.Behav Modif. 2019;43(4):564-586. doi:10.1177/0145445518776472

Anderson E, Shivakumar G.Effects of exercise and physical activity on anxiety.Front Psychiatry. 2013;4:27. doi:10.3389/fpsyt.2013.00027

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Let Panic Run Its Course#

Take Deep Breaths#

Relax Your Muscles#

Distract Yourself#

Try a Mantra#

Take Care of Yourself#

Track Your Progress#