Stop Panic Attacks
There are quite a few simple methods that can be used to stop panic attacks quickly and easily, however, having an understanding about what is actually happening to you and your body is extremely useful in helping you overcome an attack.
When panic attacks your sympathetic nervous system reacts due to perceived fear or danger it causes adrenaline to be released into the adrenal glands, if the fear or danger is unfounded in that you do not use the adrenaline to ‘run away’ then anxiety or a panic attack may be triggered.
This can happen very quickly which is why a panic attack can seem to suddenly start without any prior indication.
After a period of time (usually short) one of the many defence systems that our bodies have force the parasympathetic nervous system to be called upon restoring your body to its relaxed state.
Although your body will eventually regulate and overcome in its own time, there are measures that can be taken to hasten the process and stop panic attacks symptoms;
1. Control your breathing by inhaling for 7 seconds, then exhaling continuously for 11 seconds – this is known as the 7\11 method and what it does is stimulate the parasympathetic nervous system which is more commonly known as the relaxation response. One important note to make is that if someone is ‘hyperventilating’ you may need to reduce the 7/11 method to maybe 5/9 though the importance is to ensure the ‘out-breaths’ are longer than the ‘in-breaths’
2. Holding your breath (for as long as it is comfortable) will stop carbon dioxide from dispersing – by holding your breath for between 10 – 15 seconds and repeating the technique a few times you will start to feel the panic attack easing.
3. Breathing in and out of a paper bag will enable you to inhale the carbon dioxide that you have just exhaled and so quickly balance the PH level in your blood.
4. Excercise such as brisk walking, running or purely walking up and down stairs while breathing through your nose (in and out) is a healthy way to stop panic attacks!
5. Understand that your panic attack is harmless, it will cause you no physical harm – accept that you are having a panic attack tell yourself that you have had them before and that this one is no different, you are used to overcoming panic.
6. Drink some cold water, this known as ‘grounding’ the attack – holding an ice cube in your hand will also have a similar positive effect.
The methods above are proven techniques to help stop panic attacks once you feel one may have started, however, there are also some practices that can be carried out which will help prevent a panic attack, these include;
1. Avoid caffeine, alcohol & drugs.
2. Ensure you are getting plenty of rest, try to sleep at night for between 7 – 8 hours.
3. Take regular exercise, this is proven to reduce stress which is a common trigger of panic attacks.
4. Relaxation techniques such as Yoga & Meditation will strengthen your body’s relaxation response.
There are no guaranteed methods to stop panic attacks and some techniques for overcoming panic work better for some people than others but if you are prone to panic attacks then by following the recommendations above you should find a method or technique that at the very least minimises your panic attack symptoms and could stop them altogether.
