10 Ways to Stop a Panic Attack

Panic attacks are the brain getting stuck in an unhelpful thought pattern. Panic attacks trick a person into believing that they are dying, going to die or feel overwhelmed to the point that they are not making rational thoughts or decisions. It is the survival part of the brain that kicks in when it is not a valid or true survival situation.  This can happen because of a past experience, a traumatic event or an irrational belief or thought that gets stuck.  The more anxiety develops the more the brain gets locked in to the panic and that is when things can spiral.  The following are tips to help reduce or stop a panic attack and its effects. 

1. Ground to the Present- Typically anxiety is all about what we think is going to happen in the future that is bad.  Grounding to the present brings us back to reality and not what we think is the worst possible scenario.  Ways to ground: cool drink of water, go for a walk, focus on what you can touch, use a fidget toy, focus on one particular item in your space.

2. Breathe- Easier said than done.  But oxygen in the body relaxes muscles. Exhaling out releases tension in the body.  Sometimes a format like box breathing or counting and breathing can be a distraction.

3. Distract- Any distraction can help the brain calm from overexaggerated to neutral. The goal of the distraction is not to resolve the anxiety or the trigger but just to “switch gears” from anxiety to neutral in the brain. So look out your window into nature.  Turn on music. Break out a puzzle or go for a walk. Observe other people around you. Find a fixed point and focus on this.

4. Do something Physical- Walk, lift something heavy, push ups, jumping jacks, sit ups, squeeze a pillow.

5. Connect to 5 Senses: Notice and say out loud: 5 things you can see; 4 things you feel on your body; 3 things you can hear; 2 things you can smell and 1 thing you can taste. By using your 5 senses you connect to the present and sense into your body that you are not dying, but that you are centered.

6. Phone a friend or connect in person with a person.  Social media is great and texting an awesome resource.  But nothing beats hearing a voice or seeing a friend.  Connection reduces anxiety.

7. Tapping and saying positive I AM’s.  Any form of slower tapping, especially if you cross your arms will calm the brain down.  Cross your hands on your lap or touching opposite arms and slowly tap.  If you can do a rhythm.  Then say positive truths… I am kind.  I am strong. I am loved.

8. Drink something cool.  A cool liquid is a way to calm the body physically.  Often people feel hot during a panic attack.  A cool drink hydrates and helps literally cool you off.

9. Count a shape or Color- Choose a shape like a square or circle and look around your space and count how many you can find. Or the color blue - see how many blue items are in your space. Caution here that if you are in a cinder block room, do not choose a rectangle or if there are too many this will backfire - or if you have OCD tendencies choose a different tool. 

10. Focus on truth.  Panic Attacks are triggered often by irrational or false beliefs or thoughts.  Focusing on a truth is important. EX: If you are in line at a roller coaster and are panicking because you think you will die.  Truth is people rarely die on a roller coaster. Coasters are inspected every day and are deemed very safe.

Hope these tools are helpful.  The earlier you catch and intervene in a panic attack the more effective these tools are.  Practice different tools to see what works for you.  As well, different situations call for different tools.