woman doing breathing exercises in stairwell to stop a panic attack

10 Effective Tips and Tricks to Stop a Panic Attack

It can be tough dealing with a panic attack. Luckily, there are several ways to stop a panic attack and reduce its intensity.

During an attack, it is important to focus on your breathing and try to relax your muscles. If you find this difficult, you can try using a mantra. A mantra is a positive statement that helps you feel more grounded and focused.

Another way to deal with a panic attack is to exercise. Exercise helps to relieve stress and boost endorphins, which make you feel happier. Exercising can also reduce symptoms of depression.

If you cannot handle your panic attacks on your own, seek professional help. Whether it is a psychiatrist or a psychologist, they can provide you with a variety of treatments. These include medication, cognitive behavioral therapy, or even a support group.

In this article, we are going to discuss 10 effective tips to stop a panic attack. 

woman having a panic attack in stairwell

What Is A Panic Attack?

Panic attacks are sudden, debilitating episodes of intense fear. They may last for a few minutes or for hours. Symptoms include shortness of breath, chest pain, and feelings of panic. If you suspect you have a panic attack, seek immediate medical help.

In most cases, a panic attack will pass in a few minutes. However, some people experience repeated attacks. It is important to understand what causes these attacks.

Panic disorder is a mental health condition, but there are ways to prevent them. Treatments can involve medication and cognitive behavioral therapy. These therapies focus on behaviors, thinking patterns, and stressors.

What Are the Symptoms of a Panic Attack?

Panic attacks are sudden and occur in a wide range of situations. They can happen in a car, in a public place, or even at home. The best thing to do is to find out what causes the attack.

Symptoms of a panic attack are similar to those of a heart attack but can differ in their intensity. Panic attacks are often caused by a variety of conditions, including anxiety and depression .

Here are some common symptoms of a panic attack:

  • Feeling disorientated
  • Shaking
  • Nausea
  • Dry mouth
  • Rapid, irregular heartbeats
  • Breathlessness
  • Sweating
  • Dizziness

10 Effective Tips and Tricks to Stop a Panic Attack

When you are dealing with a panic attack, it is very important to learn how to stop it as soon as possible. Here are some tips that can help you. 

Seek Counseling

A panic attack can be a frightening experience. The symptoms include a racing heart, pounding sensations, sweating, and a feeling of impending doom. If you are experiencing panic attacks, you should seek professional help.

Getting help is not only effective, but it can also save you from further stress. Counselors can help patients develop coping skills. 

Use Deep Breathing

When you experience panic attacks, you may feel like you have no control over your body. However, you can actually take charge of your situation and use deep breathing to stop a panic attack.

In the event that you do experience a panic attack, you should find a quiet spot and take a few deep breaths. This will calm your heart and alleviate some of the other symptoms. You can also try the 4-7-8 breath exercise

Take Medications

There are a number of treatments available for panic disorder. These include psychotherapy and medications. If you are considering using medication to stop a panic attack, it is important to speak with your healthcare provider about the potential side effects. Antidepressants can help to reduce the intensity of panic attacks. Beta-blockers can also help control the physical symptoms of panic disorder. 

Close Your Eyes

One way to deal with a panic attack is to close your eyes and focus on your breathing. You need to close your eyes and take a deep breath. This will reduce the amount of input your senses have to process. Focusing on one item or object can have positive effects on your overall anxiety level.

Find A Focus Object

When you have a panic attack, it is a good idea to find a focus object. One technique is to pick a focus object that you can hold in your hand, such as a small trinket or a coin. This may seem like a trivial task, but holding something in your hand is a great way to calm your nerves and relieve your mind of all your anxieties.

Practice Mindfulness

Practicing mindfulness can help you calm your body down and get through a panic attack. It also helps to improve your overall health. Mindfulness is the art of paying attention to the present moment without judgment. This is particularly useful during a panic attack. Meditation is a great way to help your mind calm down. 

Use Muscle Relaxation Techniques

Muscle relaxation techniques are very useful when trying to stop a panic attack. Practicing these techniques regularly will help you to calm down, relax, and improve your overall health. During an attack, you should find a comfortable place to relax and try to focus on the surroundings. 

Engage In Light Exercise

Another way to stop a panic attack is to engage in light exercise to stimulate the body’s stress-relieving systems. When it comes to light exercise to stop a panic attack, you can’t go wrong with a brisk walk or a bit of yoga. 

Repeat A Mantra Internally

Mantras are a way to calm your anxiety and help you recover from a panic attack. The words in a mantra can be words of encouragement or motivation. They can also be something that you are familiar with. A mantra is a phrase or word that you repeatedly chant in your mind.

Use Lavender 

If you are experiencing a panic attack, lavender is a natural remedy that can help calm your mind. It can reduce stress, improve sleep, and alleviate headaches. Another way to use lavender is through aromatherapy. 

How Can Mental Health Apps Help You With Panic Attacks?

Panic attacks can affect the lives of many people. It can cause a person to miss opportunities, suffer from sleepless nights, and experience a host of other symptoms. 

Mental health apps offer a variety of features to help you overcome panic attacks. These aren’t meant to replace professional counseling, but they can provide additional support between appointments. 

There are several apps that have been vetted by professionals. Many mental health apps also provide breathing techniques. Using diaphragmatic breathing can lower your heart rate and combat your body’s stress responses. 


If you’ve ever had a panic attack, you know what a terrible feeling it is. Panic attacks are sudden, intense feelings of fear that can happen anytime. They’re a result of the body’s flight or fight response.

During an attack, your heart rate accelerates, your blood pressure rises, and your breathing speeds up. However, there are many tips and tricks you can follow to stop panic attacks.

The best way to prevent panic attacks is to stay away from triggers. You can also practice other techniques like deep breathing and mindfulness to stop episodes of panic attacks. 

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