How to Stop Panic Attacks

Panic Attacks

Have you ever been so panic-stricken, you couldn’t think of how you should handle a situation or you were unable to move. If so, you can imagine how overwhelming stress can cause anxiety and debilitating panic attacks that prevent some of us from even performing normal day-to-day activities. But there are countering activities we can do to calm down the sympathetic nervous system that is causing us to feel crippled in the moments we experience these attacks.

The Cause

First of all, we need to understand that these feelings are actually brought on by the release of specific hormones and neurotransmitters during a fight or flight situation. They are meant to protect us and not overwhelm us. But the overwhelm does happen, however, when we feel unable to run from or fight the situation. When we can do neither, the heart rate and oxygen continue to escalate, making us feel as if we’re having a heart attack or that we may pass out. The pain may be intense enough to send you to the emergency room. However, never drive yourself to the hospital if you have these feelings, because you actually may be having a heart attack or you may pass out while driving. For the safety of yourself and others, it is best to call 9-1-1 to take you to the ER. Don’t be embarrassed if you find out it is a panic attack. These feelings are very real and very serious. 

But if you know the signs all too well because of past experiences, you might try some of the advice I’m going to mention next. Please understand that this isn’t a substitute for your doctor’s advice. And you should always seek emergency treatment if you feel as though you’re in an emergency situation.

The Solutions

So, if you understand that you’re having a panic attack and not a heart attack or other life-threatening experience, you must first not allow the attack to have power over you. There are ways to control the situation. For example, you can try methods known as the 3-3-3 method to help you focus and stay grounded or the 5-5-5 method to calm down your breathing and reduce your heartrate to a normal level, while also alleviating and leveling off those fight-or-flight hormones and neurotransmitters during a stressful situation. 

First of all, the 3-3-3 method works well in the moment you are triggered, where it enables you to become present in the moment, and you can quietly do this without bringing attention to yourself if you’re unable to remove yourself from a crowd of people. The first thing you will do in this method is identify 3 items in the room. Next, what are 3 sounds you can identify? Finally, move 3 body parts. Maybe even repeat to yourself, “I am in control of the situation,” while performing the 3-3-3 method. 

As for the 5-5-5 method (also referred to as the breathing triangle), it may be better performed if you are alone or can excuse yourself from a room full of people momentarily. For this method, you will simply inhale for 5 seconds, hold your breath for another 5 seconds, and finally release it for 5 seconds. You may repeat this as many times as you need to in order to regain control of your breathing and to feel calmer. Since the 5-5-5 method is more noticeable to others around you when you are doing it, that’s why I recommend being alone. 

Cognitive behavioral therapy can also help with panic attacks, as can using the technique known as AWARE, which is simply a set of steps to remove yourself from the experience and to avoid being afraid of the stress. These techniques might be taught and explained better by a therapist who understands panic attacks.

Most of us will have a panic attack at some point in our lives, but if we can understand what is happening, we will be able to better control our emotions so the symptoms will disappear almost as quickly as they arrived.

Please also read this article about panic attacks and panic disorder written by the Cleveland Clinic. I think you will find it to be insightful and helpful as well. 

I hope you enjoyed today’s post. This is the first in a series of posts about how calming techniques in stressful situations. So, come back often to read the rest of the articles in this series as I post them once every week.