If you’ve ever experienced a panic attack, you know how fitting the term is. In just seconds, you can go from feeling normal to an overwhelming sense of dread and fear, often with no clear cause—it’s a distressing way to live.
But you don’t have to feel like a helpless victim of these attacks. Here are some effective ways to stop panic attacks in their tracks:
- Recognize What’s Happening
Acknowledging that you’re experiencing a panic attack—not a heart attack—can help you calm down. Reminding yourself that the episode is temporary and will pass can be the first step toward regaining control.
- Deep Breathing
Hyperventilating often worsens panic attacks, but slow, deep breathing can help counteract that. By focusing on steady breaths, you signal to your body that the perceived threat is gone, allowing you to return to a calmer state.
- Close Your Eyes
If you’re overwhelmed by your environment, closing your eyes while taking deep breaths can help block out external stimuli and reduce the sense of being overwhelmed.
- Practice Mindfulness
Panic attacks can make you feel detached from reality. Mindfulness can ground you in the present moment, helping you stay connected and calm. Regular meditation also reduces overall stress and anxiety.
- Seek Help
Cognitive-behavioral therapy (CBT) and other mental health treatments have proven effective for those struggling with panic attacks. CBT can be done in private sessions, groups, or even online.
If you’re ready to explore treatment options, feel free to contact our office. We’re here to help and answer any questions you may have.
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