How To Stop Anxiety Attack And Panic

It can be normal to experience anxiety and worry from time to time, especially when facing stressful situations or times of transition. However, if the worry becomes excessive or manifests as a persistent fear that interferes with daily life, it may be an anxiety disorder.

Individuals with an anxiety disorder may experience physical symptoms, potentially including anxiety attacks. By understanding the causes and triggers of anxiety attacks, developing coping strategies, and seeking support, individuals can reduce the impact of anxiety attacks on their daily lives and improve their overall well-being and mental health. Online therapy can be an excellent resource to turn to for support.

This article explores what panic attacks are, tips to help you stop a panic attack, and how to find a doctor or therapist who can provide assistance with anxiety disorder symptoms. 

How to stop an anxiety attack 

Panic attacks, also known as anxiety attacks, can be frightening to experience. There are several ways to stop a panic attack, such as practicing deep breathing techniques and grounding exercises, which can help mitigate the immediate symptoms of panic and reduce the frequency of future panic attacks.

Try deep breathing, a guided meditation, or a grounding exercise. 

For example, the 5-4-3-2-1 grounding exercise might help stop a panic attack or get you through the worst of it. 

1. Look around and say the names of five things you can see. For example, the road outside your window, your hands, a pet, the television, and your bookshelf. 
2. Touch four things you can feel. For example, your pants, the chair you’re sitting in, the wall, and your face. 
3. Listen for three sounds you can hear. For example, music, birds outside, and a fan. 
4. Smell two things you can smell. For example, a plant and a stick of incense. 
5. Taste one thing you can taste. For example, mouthwash or water. 

Though simple, this technique may help bring your focus to the present moment and can calm your mind.

Panic vs. heart attacks 

To stop a panic attack, it may help to remind yourself that anxiety disorders and panic disorders can cause symptoms of panic that may mimic a heart attack, such as shortness of breath. However, if you are experiencing pain in your chest and have never had a panic attack or are experiencing symptoms you’ve never had before, doctors recommend that you go to the emergency room to be safe. 

Understanding the difference between a heart attack and a panic attack can be crucial for managing mental health conditions; if in doubt, always find a doctor. 

Symptoms of an anxiety attack or a panic attack

Anxiety attacks can manifest with a variety of physical and psychological symptoms that can differ from person to person, but common physical symptoms include a rapid heartbeat, sweating, rapid breathing, and shaking. Frequently reported psychological symptoms include an intense feeling of dread or fear. However, taking time to understand the causes and symptoms of anxiety attacks can help individuals take control of their mental health and cope effectively.

Most panic attacks tend to be overwhelming for those who experience them, but there may be techniques and strategies to help individuals manage their symptoms, such as deep breathing exercises and learning how to calm down from a panic attack and regain control.

Forbes explains the difference between a panic attack and a panic disorder:

“Having just one panic attack doesn’t mean you need to see a doctor immediately, but having several of them suggests a visit with a medical professional is in order, as they can indicate a more serious condition at play, such as panic disorder. Panic disorder is often diagnosed when a person:

• Has recurrent (two or more) and unexpected panic attacks.
• Fears a future attack and/or has changed their behavior to avoid a future attack.
• Has panic attacks not caused by the effect of a substance (such as drugs).
• Has panic attacks not explained by another disorder, such as social anxiety disorder or agoraphobia.”

It can be important to remember that anxiety attack symptoms usually differ from person to person, and the intensity of the symptoms can also vary. Some people may experience physical and psychological symptoms, while others may experience only one type. Individuals should generally seek to understand their own symptoms and seek assistance if their daily lives are affected.

Overall, anxiety attack symptoms, whether physical or psychological, can have a significant impact on an individual's life and mental health. It can be vital for individuals with anxiety attacks to recognize the symptoms, get the necessary help, and remember that they are not alone.

When it comes to anxiety or panic attacks, triggers can be different for everyone. Work-related stress, relationship problems, financial difficulties, and significant life changes can cause the intense fear and worry of an anxiety attack. 

Once specific triggers have been identified, it can be crucial for an individual to develop personalized strategies to manage them and reduce the likelihood of an anxiety or panic attack. Practicing stress management techniques, like meditation, deep breathing, or exercise, may help some individuals manage stress and anxiety. Additional strategies for managing triggers can include seeking support from loved ones or joining a support group to help cope with anxiety and panic attacks. 

Practicing self-care by engaging in activities that bring joy, relaxation, and a sense of fulfillment can also help manage triggers. It can be important to be mindful of substances that can exacerbate anxiety, such as caffeine and alcohol. Creating a routine or schedule can also provide structure and reduce uncertainty, which can trigger panic or anxiety attacks. By incorporating these strategies into daily life, individuals may better manage their anxiety triggers and reduce the likelihood of attacks.

Some individuals may seek support from a licensed mental health professional. Therapy can identify and change negative thought patterns and behaviors that might be contributing to feelings of anxiety. Seeking help early can prevent anxiety attacks from worsening and improve overall mental health and well-being. With the right combination of trigger management strategies, it can be possible to develop a personalized plan for managing triggers and building resilience so that an individual can alleviate or stop anxiety attacks.

Identify negative thoughts 

Thoughts can have a significant impact on how an individual is feeling, potentially leading to the intense anxiety of an attack. Negative thought patterns, such as believing that the worst possible outcome will happen or assuming the worst from a single negative experience, can make anxiety symptoms worse and increase the chances of an attack. These feelings of impending doom can make individuals feel hopeless and intensify their anxiety, often making it tough to handle their symptoms.

Challenge negative thought patterns

It can be helpful for individuals to learn how to identify and challenge negative thought patterns to manage anxiety attacks effectively. Cognitive restructuring is a technique that generally involves recognizing and changing these thought patterns. By questioning the accuracy and helpfulness of negative thoughts, individuals can reduce the impact of negative thinking. 

Mindfulness and cognitive restructuring techniques

Mindfulness is another technique that may help individuals manage negative thought patterns by bringing attention to the present moment and accepting thoughts and emotions without judgment. Techniques like cognitive restructuring and mindfulness can help individuals reduce the intensity and frequency of anxiety attacks.

How to alleviate or stop anxiety attack

Understanding how to reduce tension and nervousness in the moment can help you avoid reacting in a maladaptive way when anxiety begins to affect you. Grounding techniques, deep breathing exercises, and meditation can help you ease anxiety when an attack occurs.  

Treatment for anxiety typically consists of therapy, medication, or a combination of both. The type of medication a doctor prescribes will typically depend on the individual’s symptoms. Selective serotonin reuptake inhibitors are commonly prescribed for long-term anxiety treatment. Medications from the benzodiazepine drug class may be used in the short term to address concerns like anxiety or panic attacks. However, benzodiazepines can be addictive. In fact, the FDA recently updated its boxed warning requirements for these drugs to reflect their potential for misuse and dependence. Always consult with a healthcare provider prior to starting or stopping any medication. 

Additionally, there are several strategies you can employ in your daily life that may reduce the likelihood of an anxiety attack occurring.  Lifestyle habits such as getting plenty of sleep, eating regular meals, and exercising consistently can play important roles in whether panic attacks frequently occur. Engaging in regular exercise, for example, releases hormones called endorphins, which can help alleviate stress and improve overall mood. In a meta-analysis of 15 studies, researchers concluded that physical activity—specifically, high-intensity aerobic exercise—was a “viable treatment option” for anxiety. However, if you continue to experience recurring panic attacks, there may be other ways to manage and reduce the severity of the symptoms. 

Deep breathing exercises

Some individuals who have bouts of anxiety may experience chest pain, racing heartbeat, and difficulty breathing during times of heightened stress or panic. One effective strategy for this and other symptoms may be to breathe deeply. Deep breathing exercises can slow down the physical response to anxiety, release tension, and promote relaxation throughout the whole body. Taking slow, deep breaths and focusing on the breath decreases blood pressure and can reduce the intensity of an anxiety attack. Incorporating deep breathing exercises into your daily routine, especially during times of stress or anxiety, can make this process easier when an anxiety attack is happening. With regular practice, deep breathing exercises can become a valuable tool in making panic attacks easier to manage. 

Mindfulness meditation for stress and relaxation

Mindfulness meditation can be another useful coping strategy to help individuals reduce their anxiety levels and become more aware of their thoughts and emotions. Practicing mindfulness typically involves paying attention to the present moment and accepting it without judgment. Techniques for practicing mindfulness meditation can differ between individuals but may include focusing on the breath, body scanning, and visualization. Peer-reviewed studies suggest that mindfulness can reduce anxiety and alleviate burnout.  

Incorporating muscle-relaxation techniques into mindfulness meditation can enhance its effectiveness in reducing anxiety levels and promoting overall well-being. By practicing muscle-relaxation techniques, individuals can cultivate a deeper awareness of their physical sensations and muscle tension, allowing them to release stress more effectively.

Individuals interested in practicing mindfulness regularly can set aside a few minutes each day to practice and gradually increase the duration of their practice over time.

Grounding techniques

Grounding techniques are meant to draw one’s attention to the present moment and away from thoughts that make one feel anxious. They can reduce stress and stop rumination. One commonly utilized grounding technique is the 3-3-3 rule. To practice the 3-3-3 rule, focus on three objects you can see, three distinct sounds you hear, and finally three parts of your body. Another potentially helpful technique is guided imagery, which involves visualizing a calming scene to prompt relaxation. This process can be self-directed or facilitated by an instructor.  

Online therapy for support

If anxiety attacks become severe, seeking help from a mental healthcare professional can be an important step toward regaining control of one's life. Working with a mental health provider can help individuals identify triggers, implement a personalized treatment plan, develop other coping strategies, and manage symptoms. 

Seeking professional mental health care

If you're contending with anxiety attacks, you might find it helpful to talk to a therapist to develop personalized coping strategies. Online therapy can be an excellent option for those desiring more flexibility and convenience than in-person therapy can offer. Being able to talk to a therapist in a space where you feel comfortable can help you feel more at ease, which can be particularly important if you're experiencing severe anxiety symptoms. 

One randomized placebo-controlled trial conducted a systematic review of the effects of a tailored, therapist-guided, Internet-based cognitive behavioral therapy (CBT) for individuals with reoccurring panic attacks and examined whether people in different age groups would respond differently to the treatment.

The study concluded that “dependent measures improved significantly immediately following treatment and at the 12-month follow-up” and “[t]ailoring an Internet-based treatment can be a feasible approach in the treatment of panic symptoms and comorbid anxiety and depressive symptoms. Younger adults benefit as much as adults over 30 years and up to 45 years of age.” Taking control of one's mental health and seeking help for anxiety attacks can make a significant difference in managing and improving overall well-being.