Panic attacks can be scary and may hit you quickly. Here are 10 strategies you can use to try to stop a panic attack when you’re having one or when you feel one coming on:

1. Use deep breathing

While hyperventilating is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack.

2. Recognize that you’re having a panic attack

By recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK.

3. Close your eyes

Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack. To reduce the stimuli, close your eyes to focus on your breathing.

4. Practice mindfulness

Mindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, this can combat your panic attack as it’s approaching or actually happening.

5. Find a focus object

Some people find it helpful to find a single object to focus all of their attention on during a panic attack. Pick one object in clear sight and consciously note everything about it possible.

6. Use muscle relaxation techniques

Much like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible. To get professional help regarding muscles relaxation techniques click here

7. Picture your happy place

What’s the most relaxing place in the world that you can think of? A sunny beach with gently rolling waves? A cabin in the mountains? Picture yourself there, and try to focus on the details as much as possible.

8. Engage in light exercise

Endorphins keep the blood pumping in exactly the right away. It can help flood our body with endorphins, which can improve our mood. Because you’re stressed, choose light exercise that’s gentle on the body, like walking or swimming only if you are not hyperventilating.

9. Keep lavender on hand

Lavender is known for being soothing and stress-relieving. It can help your body relax. If you know you’re prone to panic attacks, keep some lavender essential oil on hand.

10. Repeat a mantra internally

Repeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack.

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Have you ever experienced panic attack?