How To Stop Panic Attacks
Note: This website is for informational purposes only and must not be construed as medical advice. (See disclaimer at foot of page.)
Panic attacks, the frightening, terrifying, unexpected attacks of massive anxiety and stress, are suffered by millions of people around the world. They should not be tolerated in your life.
But what you can do about them?
Here’s what we cover on how to stop panic attacks:
1. What are Panic attacks? What is happening to your body in a panic attack? Understanding is the first step.
2. Quick diversionary tactics to ward off panic attacks before they occur.
3. General lifestyle changes to reduce panic attack occurrences.
4. Finally, the best way to completely and permanently stop panic attacks.
Let’s begin with an examination of what is actually happening during an attack.
1. What are panic attacks? What is happening to me?
A panic attack is a completely natural ‘fight or flight’ human response to extreme stress. It is a response inherited from ancient times when threats were large but short term.
But nowadays this occurs completely out of context and for far longer. There’s usually no genuine danger, but high levels of anxiety are suffered for unnaturally long and sustained periods.
What happens is that the nervous system gets over worked and sends the wrong signals to the brain. The body’s biology changes, hormones pour though it and many other changes take place that create physical panic attack symptoms.
(See our info page on panic attacks symptoms, including a full list of symptoms and how to reduce their intensity during a panic attack.)
The key is that panic attack sensations are a series of symptoms of a disorder. These wrongly perceived sensations can be extremely unpleasant but cannot directly hurt you. Symptoms of panic attacks and anxiety are generated by confused nerve impulses. You may feel terrified, but in reality you will generally come to no harm.
Let’s look at some actions you can take in the short-term to divert the onset of a panic attack. Then we can look at a more permanent solution.
2. Quick diversionary tactics to ward off a panic attack
If practiced, these ‘diversionary tactics’ can work because they distract the mind. The best idea is to do as many at the same time as possible.
‘Counting’ distraction
Count numbers down from 100 very, very rapidly, and repeatedly. This occupies and distracts the mind.
Splashing your face with cold water
This generates a ‘dive’ reflex making the brain instruct your body to ‘go slow’.
Disempowering the attack
Tell yourself repeatedly – “This can’t hurt me, never has. It has never hurt anyone and never will. I am aware of what this is and it is meaningless.”
Physical, visual and audio distraction
- Turn on your TV and enjoy a hilarious program. Roar with laughter… or play and sing loudly to music that you love. Dance very physically to music to distract your thoughts. Keep on the move. Lightly slap your face. Even phone a friend and talk volubly about the music … anything other than focusing on your anxiety
- Slow deep breathing: Relax the shoulders and focus firmly on a static object. E.g. stare at a bottle on a shelf. Breathe in slowly and deeply through your nose, count up to four, and then breathe out through your mouth. You may feel ‘woozy’. This is expected as you return to normal.
- Shake your hands or limbs and clench fists. This removes the adrenalin build up and calms the nervous system.
3. General lifestyle changes to reduce panic attacks
(a) Diet 
The occurrence of panic attacks can be affected by your diet. If you are an anxiety or panic attack sufferer, you need to be very careful with your diet and what you drink.
Read our info page about how anxiety and diet fit together. Also be sure to read our specific food recommendations for anxiety and panic attack sufferers.
(b) Alcohol
Alcohol can have a major bearing on the frequency and intensity of your panic attacks. If you are an anxiety or panic attack sufferer, you need to be very careful with how much you drink, and in what context.
If you do drink, read our info page about the relationship between alcohol and anxiety, some of which may surprise you.
(c) Lifestyle choices
There are a range of other lifestyle choices (sleep patterns, posture, exercise etc.) that have a real impact on our anxiety levels, and on the likelihood of panic attacks occurring. Read our lifestyle tips for dealing with anxiety.
But what we really want to do is to prevent panic attacks from happening at all, rather than just dealing with the symptoms once an attack has already started.
So what is the solution?
4. How to Stop Panic Attacks permanently – the real solution.
We trust the information here will help you to reduce any anxiety or panic symptoms that you may have. But be aware that these tips are really just ‘first aid’ to distract you from their unpleasant effects. They do not cure or treat the underlying problem.
Major panic attacks require proper treatment.
If you want to stop panic attacks for good, there is a drug-free solution that actually works, according to the consumer feedback we’ve seen:
Visit the Official ‘Panic Away’ Website to Stop Panic Attacks <<<
Disclaimer: Important Notice regarding use of this Web Site
This website is for informational purposes only and must not be construed as medical advice.
In all instances see a physician or other health provider if you believe you have a medical condition.
See medical disclaimer notice here.