Physical and emotional symptoms can occur during an attack, often at the same time. Physical symptoms include sweating, rapid breathing, nausea, and a racing heartbeat. Emotional symptoms include feelings of fear and intense, repetitive worrying.
In this article, we look at ways to stop panic attacks and reduce the risk of their occurrence. We also look at how to help someone having an attack and describe the outlook for the future.
Ways to stop a panic attack
Accepting and recognizing panic attacks is an important part of reducing their impact.
Below are 13 methods that can help to alleviate the symptoms of a panic attack.
1. Acceptance and recognition
A person may have experienced panic attacks in the past. During an attack, it can help to remember that they pass and cause no physical harm, though they are unpleasant. A person should acknowledge that the attack is a brief period of concentrated anxiety and that it will end.
If a person is experiencing an attack for the first time, it is advisable to visit a doctor as soon as possible. Some symptoms of panic attacks can indicate other events, such as heart attacks or strokes.
2. Deep breathing
Deep breathing can sometimes bring a panic attack under control. Rapid breathing can increase anxiety and tension, so instead taking long, slow breaths can help.
A person should breathe steadily, counting slowly to four while breathing in and to four when breathing out.
A feeling of tightness in the chest can cause a person to take short breaths during an attack. It is a good idea to breathe deeply from the abdomen, filling the lungs slowly and steadily.
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