HOW TO STOP A PANIC ATTACK
When you are suffering from a panic attack, it feels literally like your
world is ending. So How To Stop A Panic Attack? Having a panic attack can be a
very frightening and physically devastating experience. When you are in the
midst of one, it almost feels like you will never gain control and you it is
very easy to lose sight of how to stop a panic attack once it begins. It is
possible to control an attack if you understand the symptoms and know in
advance some of the steps you can take when you are in the process of losing
control.
In order to stop a panic attack, you would first need to understand the
causes and implications. Panic or anxiety attack is the body's natural
"fight or flight" response to danger. When a person perceives a
threat or danger, the body nervous system will be stimulated automatically -
releasing adrenaline to help the person escape from danger. During the entire
process, the heart rate and breathing rate will increase, muscles will also
contract and tense up to prepare for the escape.
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.
Be Prepared
Trying to find out how to stop an 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.
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 attack and not letting it control you. As
soon as you feel an 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.
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.
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.
Redirect Your Thoughts
One of the best ways to stop an 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.
Drink Cold Water
Another effective strategy on how to stop an attack is to drink water.
Once you get a handle on the situation drink a glass or two of ice cold water.
The cold temperature creates a soothing effect on your muscles and the rest of
your body. Apply a cold compress on the back of your neck if you have one
readily available and breathe in as you begin to feel your body relax.
Going through a panic attack is frightening and ultimately very exhausting. It
can not only make you feel terrible, it can actually interfere with your
ability to fulfill your life's responsibilities. You owe it to yourself to do
whatever you can to end this problem.
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How To Stop A Panic Attack