How to Stop a Panic Attack

Panic attacks can be sudden and overpowering. Steps such as deep breathing, grounding techniques, light exercise, or repeating a mantra may help relieve the symptoms of a panic attack. People cannot always predict panic attacks, but making a plan of what to do when they happen can help a person feel more in control and make panic attacks easier to manage.

During a panic attack, it can help to remember that these feelings will pass and cause no physical harm, however disconcerting it feels at the time. Try acknowledging that this is a brief period of concentrated anxiety and that it will be over soon. Panic attacks tend to peak within 10 minutes of their onset, and then the symptoms will begin to subside.

Deep breathing can benefit people with anxiety disorders and panic attacks. Panic attacks can cause rapid breathing and chest tightness, making the breaths shallow. Shallow breathing can worsen feelings of anxiety and tension. Instead, try to breathe slowly and deeply, concentrating on each breath. Breathe deeply from the abdomen, filling the lungs slowly and steadily while counting to four on both the inhalation and the exhalation.

A 2019 study found that inhaling lavender oil reduced blood pressure levels in people with preoperative dental anxiety.

Research in a 2019 review suggests that inhalation and oral administration of lavender oil may help relieve anxiety. People can hold the oil under the nose and inhale gently or dab some onto a handkerchief to smell. If someone dislikes the scent of lavender, they could try replacing it with another essential oil, such as bergamot orange, chamomile, or lemon.

Some people may find that certain sights and sounds intensify panic attacks. If possible, try to find a more peaceful spot. This could mean leaving a busy room or leaning against a nearby wall. Sitting in a quiet place can create some mental space and may make it easier to focus on breathing and other coping strategies. When distressing thoughts, feelings, or memories overwhelm someone, concentrating on something physical in their environment can help ground them.

Focusing on one stimulus can reduce other stimuli. As the person looks at the item, they may want to think about how it feels, who made it, and its shape. This technique can help reduce the symptoms of a panic attack. If someone has recurring panic attacks, they can carry a specific familiar object to help ground them. This could be a smooth stone, a seashell, a small toy, or a hair clip.

Panic attacks can make a person feel detached from reality.

This is because the intensity of the anxiety can overtake other senses. The 5-4-3-2-1 method is a grounding technique and a type of mindfulness. It helps direct the person’s focus away from sources of stress. A mantra is a word, phrase, or sound that may help with focus and provide strength. Internally repeating a mantra can help to reduce feelings of anxiety, stress, and panic.

The mantra can take the form of reassurance and may be as simple as, “This too shall pass.” For some, it may have a more spiritual meaning. As a person focuses on gently repeating a mantra, their physical responses may slow, allowing them to regulate their breathing and relax their muscles. Walking can remove a person from a stressful environment, and the rhythm of walking may also help them regulate their breathing.

Moving around releases hormones called endorphins that relax the body and improve mood. Taking up regular exercise can help reduce anxiety over time, which may lead to a reduction in the number or severity of panic attacks. Another symptom of panic attacks is muscle tension. Practicing muscle relaxation techniques may help limit an attack. If the mind senses that the body is relaxing, other symptoms — such as rapid breathing — may also diminish.

A technique called progressive muscle relaxation is a popular, effective method for coping with anxiety and panic attacks.