How to Stop a Panic Attack

If you are an anxiety sufferer, then you are likely no stranger to a panic attack. They 
happen often with people who have anxiety, but more often if you suffer from panic 
attack disorder. It can be really scary when you have one, but there are ways to lessen 
it or even stop it right in its tracks.


Understanding Panic Attacks

A panic attack is a sudden, intense episode of fear or anxiety that can cause physical 
symptoms like a racing heart, shortness of breath, or dizziness. They can be scary, but 
there are techniques you can use to help manage them when they occur.


Try Counting Backwards From 100

This easy technique is actually very useful to stop a panic attack before it begins. It 
doesn’t help as much when the attack has already started, but when you get those early 
warning signs, that is when you want to do it.

What you want to do is start from 100 and count backwards. 100, 99, 98, 97, etc until 
you reach 1. If you still don’t feel relaxed enough, go the other direction to count 100. 
Keep going back and forth until you realize your focus has shifted and your body has 
relaxed.


Grounding Techniques to Connect to the Present

Grounding techniques can also be very useful during a panic attack. These are 
strategies that help you connect with the present moment. This could involve focusing 
on something in your environment, like the feel of a chair beneath you, or counting 
items of a specific color in the room.


Challenge Your Thoughts

Panic attacks often involve a spiral of fearful thoughts. Challenging these thoughts can 
help to break the cycle. Ask yourself whether your fears are likely to come true or 
whether there's another, less alarming way to look at the situation.


Find a Safe, Comfortable Space

If possible, find a safe and comfortable space where you can wait out the panic attack. 
This could be a quiet room or even just a seat away from a crowded area.


Seek Professional Help

While these strategies can be helpful, if you're experiencing frequent panic attacks, it's 
important to seek professional help. A therapist or counselor can provide you with more 
strategies to manage panic attacks and can also help to address any underlying issues 
that may be contributing to them.

Experiencing a panic attack can be incredibly scary, but it's important to remember that 
they are not dangerous, and they will pass. By practicing these techniques and seeking 
professional help if needed, you can gain control over your panic attacks and reduce 
their impact on your life.
