Panic attacks are sudden involuntary responses that cause intense fear in the sufferer. The feeling of a panic attack can be so unusual that you may not even realise this is what is happening. Accept the panic attack for what it is and let the feelings wash over you. In this article, we look at
ways to stop panic attacks and reduce the risk of their occurrence.
Linda Esposito explains in Psychology Today, Grounding strategies include feeling your feet on the ground, or your hands on the steering wheel, or bracing yourself against a wall." That connection to something solid may help your feelings of being out of control.
Even though anxiety attacks can be powerful physical, psychological, and emotional experiences, they occur for specific reasons. A panic attack would include at least four of these symptoms, Duval says. Relaxed diaphragmatic breathing also stimulates the vagus nerve, which also works to calm the body.
Never try to stop the physical symptoms of general anxiety. Agoraphobia, the fear of being somewhere where escape or help would be difficult in the event of a panic attack, may also accompany a panic disorder. Psychologists speak of panic attacks rather than anxiety attacks.
For advanced cases where it is not possible to stop panic attacks either on your own or through regular means, there are good prescription medications available. After a panic attack, someone may feel tired, upset and shaky. Not only is it experienced by all humans, but anxiety responses have been found in all species of animals right down to the sea slug.
You're thinking, Everyone is going to think that I'm ridiculous, and that my ideas are worthless." This is what self-sabotage looks like; unless you act to overcome this negative thinking, your anxiety could worsen into a full-blown panic attack. Techniques to help you calm down, like deep breathing, can get you through a panic attack.