Panic attacks can feel overwhelming and very frightening, especially when they happen suddently. The good news is that while panic attacks feel uncomfortable, frightening and intense, they are not dangerous and will pass.
In this guide you’ll learn what a panic attack feels like, and what to do in the moment, as well as how to reduce them long term.
Symptoms of a Panic Attack
- Strong and often sudden, anxiety
- Feeling hot, sweating
- A desire to run away or escape
- A feeling of dread like something terrible is about to happen
- Racing heart
- Shortness of breath
- Shakiness
- Physical tension
- Strange feeling in face or around mouth
How to Stop Panic Attacks Long Term
The key with how to stop panic attacks long term is to lower your overall stress and anxiety level. Once you achieve that the panic attacks should become less frequent and less severe until they stop completely .
So if you are having a panic attack start a positive habit of slow deep breathing and meditating (or listen to a mindfulness audio), do this every day. In the meantime you still need to cope when you are having a panic attack, so here are a few tips to help you cope and let it pass.
What to Do During a Panic Attack (Right Now)
Here are some tips on how to stop your panic attack if it is happening right now. You will probably find one or two of these tips will work well for you, but try them all and see what is best for you. Save this page ready for when you need it again. Having a plan ready for next time will help you gain confidence that you can control this. Every time you successfully calm yourself down out of a panic attack you are one step closer to stopping them altogether. Here we go, try these tips now:
What Helps During a Panic Attack
- Think of a song you like and imagine you can hear it in your head and try to remember it exactly.
- Look at the wall or an object and analyze every detail of it
- Try mindfulness – notice thoughts and let them be don’t fight them, remember they are just thoughts.
- Try to physically relax even if your mind is racing. Imagine from the top of your head down slowly focusing on relaxing each part.
- Close your eyes and don’t fight the panic feeling, focus on it, accept it, let it be and it will pass.
- Recognize and accept that the panic attack will be over very soon. Label the event as “boring” and take the power out of it.
- Try doing a big sigh out, letting out any breath you are unconsciously holding in. Allow a sighing noise to happen if it feels right.
- Breathe slowly and let your mind be quiet – try to think of nothing.
What to Avoid During a Panic Attack
- Don’t over breathe as this can make you feel worse
- Do not focus on your heartbeat, it is probably a little fast and focusing on it may make you feel worse.
- Don’t be afraid if you are having a panic attack you will be ok in a short time.
- Don’t focus on symptoms or sensations, focus on something else, something outside of your body.
Why Panic Attacks Happen
Panic attacks are caused by the body’s fight or flight response being triggered too strongly at at the wrong times.
The fight or flight response is designed to protect you from danger, but with anxiety it can become overactive.
You can learn more about this in how to stop anxiety
Can You Stop Panic Attacks Completely?
Yes, many people are able to significantly reduce or completely stop their panic attacks with practice.
This usually happens through lowering overall anxiety levels and changing how you respond to anxious thoughts and physical sensations.
Using techniques such as hypnosis, mindfulness practices, meditation and relaxation can help to support this positive change. With practice you can successfully change your responses to calmer, positive and more comfortable ones.
Hypnosis for Panic Attacks
Hypnosis can help you to calm your mind, reduce anxiety and change your response to panic.
You can explore hypnosis downloads for anxiety and panic attacks here:
Find Out More
If you would like to understand more about hypnosis you may find these helpful:
- What is hypnosis
- How does hypnosis work
- What does hypnosis feel like
- Is hypnosis safe
- Can anyone be hypnotized
For more answers, if you still have questions, you can visit the hypnosis FAQ page.