10 Best Ways How to Stop a Panic Attack


4 Warm your hands

Warm your hands

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Did you know that when we are under stress, blood is being pumped to the tight muscles in our shoulders and hips to prepare us for a fight-or-flight response? Thus, warming our hands induces parasympathetic relaxation and counteracts the stress response. Numerous studies suggest that warming our hands can lower blood pressure. I choose the obvious solution, such as drinking a hot cup of tea or taking a heated bath. However, you can also picture warm-hands activities, such as curling up under a warm blanket or sitting in front of a fire, to produce a calm response.

5 Use visualization

Use visualization

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Visualization is a technique that involves using your imagination to create a mental image of a calming or peaceful place. This can be a beach, a forest, or any other place that makes you feel relaxed and happy. When you feel a panic attack coming on, close your eyes and visualize yourself in this place. Focus on the details – the sound of the waves, the feel of the sand, the scent of the trees. This can help to distract your mind from the panic attack and reduce its intensity.

6 Practice mindfulness

Practice mindfulness

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Mindfulness is the practice of being present in the moment and observing your thoughts and emotions without judgment. It can help to reduce anxiety and stress, and can be particularly helpful during a panic attack. To practice mindfulness, focus on your breathing and observe the physical sensations in your body. Notice any thoughts or emotions that arise, but try not to engage with them or judge them. Simply observe them and let them pass. This can help to reduce the intensity of the panic attack and help you to feel more grounded.

7 Use positive self-talk

Use positive self-talk

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Positive self-talk involves using affirmations or positive statements to counteract negative thoughts and beliefs. During a panic attack, you may experience negative thoughts and beliefs such as “I can’t handle this” or “I’m going to die”. To counteract these thoughts, use positive self-talk to remind yourself that you are safe and capable of handling the situation. Repeat phrases such as “I am strong” or “I can get through this”. This can help to reduce anxiety and increase your confidence.


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