10 Best Ways How to Stop a Panic Attack
Panic attacks are sudden, intense episodes of fear or anxiety that can be overwhelming and frightening. They can occur unexpectedly and can be triggered by a variety of situations, such as stress, trauma, phobias, or even physical illness. If you or someone you know experiences panic attacks, it’s important to know how to manage them effectively. In this blog post, we’ll explore some techniques for stopping a panic attack.
1 Splash Water on Your Face
Have you ever noticed how, even for a moment, your viewpoint alters when you splash cold water on your face? Cold-water facial immersion causes physiological changes by activating the parasympathetic nervous system, according to research from a reliable source. It instantly awakens the vagus nerve, which is also our go-to relaxation technique. This slows our heart rate while boosting our immunological and digestive systems. Evidently, the vagus nerve can be easily and effectively stimulated in the region behind our eyes.
2 Practice deep breathing
Deep breathing is a simple yet effective way to calm your mind and body during a panic attack. It helps to slow down your heart rate and relax your muscles, which can reduce the intensity of the panic attack. To practice deep breathing, find a quiet place where you can sit or lie down comfortably. Close your eyes and take slow, deep breaths through your nose, filling your lungs with air. Hold your breath for a few seconds, then exhale slowly through your mouth. Repeat this process several times until you feel calmer.
3 Massage Your Scalp
Research demonstrates that getting a massage obviously alters a person’s biology. In a study that was published in the International Journal of Neuroscience, it was shown that massage treatment boosted dopamine by 31%, increased serotonin by 28%, and decreased cortisol by as much as 31%.
Because they increase blood flow to the brain and ease neck and back muscle tension, scalp massages are particularly advantageous. You can learn how to give one to yourself with a little practice and some advice. Because lavender essential oil can be very calming, I use a tiny bit of it. According to a Japanese study from Osaka Kyoiku University, lavender oil boosts alertness while reducing mental stress.