Panic attacks can happen during any activity for those with panic disorder. To stop an attack, one must acknowledge it, distract the brain from negative thoughts, breathe deeply, and refocus. Panic attacks are caused by too much adrenaline and can be controlled through willpower.
Panic attacks can grip someone in the midst of almost any activity. For the average person, they only occur during situations of extreme stress or excitement. For those with panic disorder, they can occur during any mundane activity, from driving to watching television, so learning how to stop a panic attack is an essential skill. Most doctors recommend a series of steps involving self-control and discipline to stop the attack.
To understand how to stop a panic attack, it’s important to understand what it is. A panic attack is caused when too much adrenaline enters the body. Some occasions call for this adrenaline rush, as this is the hormone that enhances the body’s response to emergencies. The brain senses an emergency and sends a message to the adrenal glands to send adrenaline pumping through the body, which in turn increases the heart rate and opens up blood and air vessels. The adrenaline is fully in place in about three minutes and stays there until the body releases the distress signal, at which time the adrenaline runs out and the body returns to normal.
Panic attacks occur when the body sends an emergency signal in improper situations or is unable to turn off the signal when the emergency situation is over. The body continues to produce adrenaline and can cause an increase in heart rate and breathing, sometimes leading to hyperventilation. Many who suffer from panic attacks say that, in that moment, they feel as if they are about to die.
Most specialists agree that to stop a panic attack, the sufferer must learn to control the brain and turn off emergency signals through willpower. There are a number of techniques used, but most boil down to 4 basic steps. The person must acknowledge the attack, distract the brain from negative thoughts, breathe and refocus.
When the attack begins, it’s important to recognize what’s going on. Panic attacks tend to escalate quickly and it is best to catch the signs that they are starting as soon as the first inkling begins. Sufferers report that the thoughts turn immediately negative once a panic attack begins, with thoughts such as “I’m going to die” and “I can’t stop this” being among the most common. To stop a panic attack, those thoughts need to be shut down as they are essentially sending the distress signal to the body. Some suggest thinking “stop” over and over, while others recommend reassuring affirmations like “I’ll be fine” or “I can do this.”
Because a panic attack naturally opens up the airways, deep breathing is needed to calm the body and prevent hyperventilation. Once the attack has started to subside, it’s best to look back and assess what the triggers might have been and quickly focus on an activity separate from that trigger. If that’s not possible, such as in the middle of a traffic jam, keep calming, positive thoughts flowing. Other techniques include deep breathing while perhaps distracting the brain with music or a book on tape. Using simple steps like these, most sufferers have found it easier than expected to stop a panic attack.
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