How to Stop Panicking

Having a panic attack—or any type of panic in general—can feel terrifying and overwhelming. Fortunately, there are no short- or long-term medical risks associated with panic. To stop panic attacks, try to slow down your breathing and distract yourself by focusing on your physical environment. With time, you can learn several techniques that will help you keep panic attacks under control and make them less severe. If you experience frequent or severe panic attacks, visit a psychiatrist and discuss possible forms of therapy to help stop the attacks.^[1]

EditSteps

EditStopping a Panic Attack

1. Slow down your breathing to lower your heart rate. Fast paced breathing (called hyperventilation) and panic are linked. If you find yourself panicking, try to take deep, slow breaths instead of shallow, fast ones. Aim to completely fill your lungs with air each time you take a breath. Inhale for 2–3 seconds, hold the breath for 5 seconds, and slowly exhale for another 2–3 seconds. This will help you calm down and start to think more clearly.^[2]
   
   • When people hyperventilate during a panic attack, they lower the amount of carbon dioxide in their bloodstream. Studies have shown a link between low carbon dioxide and feelings of dizziness and panic.
2. Count backwards from 100 by 3s to distract yourself. Counting backward by 1s or 2s would be too easy and not distract your mind enough to end the panic attack. Counting by 3s will force your mind to focus on something other than its panicked state and should bring the attack to a close by the time you’ve reached 1.^[3]
   
   • If you find that counting in your mind isn’t enough to stave off a panic attack, try writing down the numbers or, if you’re alone, saying them out loud.
3. Add up the loose change in your pocket if you carry change. This is a great way to focus your mind on an objective, external situation and distract yourself from the panic attack. Reach into your pocket or purse and, without pulling them out to look, count up the coins that you’re touching.^[4]
   
   • If you don’t carry loose change, try imagining coins in different combinations and tallying the totals.
   • Add up, for example, 3 quarters, 18 dimes, 7 nickels, and 22 pennies.
4. Don’t talk through your feelings or have a conversation during an attack. Many people find that conversation in general during a panic attack makes it worse. If this is true for you, let people close to you know. It may seem logical that having a frank discussion about mental health will help you think your way out of the panic attack. However, this rarely works, and discussions are best left for after the attack has gone.^[5]
   
   • Tell friends and family members something like, “If you see me having a panic attack, please don’t ask how I’m doing. That only makes it worse.”
5. Apply ice packs to your back and hands when you panic at home. Keep 3–4 ice packs in your freezer and, when you experience a panic attack, place 1 or 2 large ice packs over a towel draped across your lower back. Then hold 1 ice pack in each hand. The ice will cool your body down and allow you to focus on a physical sensation. This should distract you from your panic attack.^[6]
   
   • You could also try rubbing an ice pack over the front of your body, from your sternum to your lower abdomen. Keep a thin t-shirt on so you won't rub the ice pack directly against your skin.
   • While this approach may not work for everyone, it’s worth a shot.

EditPreventing Panicking Episodes

1. Focus on things outside of yourself to distract your mind. If you feel panic coming on, look around and notice things about your environment. This will distract you and should put off the panic attack. Look around and note 1 thing you can taste, 2 you can smell, 3 you can touch, and 4 things you can see.^[7]
   
   • If you’re in an office, for example, take a look through your environment. Tasting coffee, smelling someone’s perfume, seeing a clock on the wall, and touching the floor will help distract you and reorient your attention.
2. Remove yourself from stressors that cause you to panic. Preventing a panic attack can be as straightforward as getting yourself out of a situation that you know will cause you to panic. So, try to avoid locations and encounters that you know will cause you to feel anxiety and panic. Stay away from panic-inducing triggers whenever it's within your control.^[8]
   
   • For example, if you know that you panic when you're exposed to heights, avoid visiting your friend in their top-floor penthouse.
   • Or, if you panic when other people crowd themselves around you, don't take the subway as part of your daily commute.
3. Engage in calming or relaxing activities at least 2–3 times a week. Stress builds up over time and can lead to an increase in panic attacks. To keep yourself calm and panic-free, spend 3–4 hours weekly engaging in activities that relieve stress and promote a calm, relaxed state of mind. This will prevent panic attacks. Relaxing and meditative activities include things like:^[9]
   
   • Practicing yoga
   • Learning to meditate
4. Exercise for at least 30 minutes a day to relieve pent-up anxiety. Much like yoga or meditation, regular exercise can decrease stress and prevent panic attacks. It can also raise your overall energy level and boost your mood. The exercise can be done all at 1 time or broken up into, for example, 3 separate 10-minute exercise sessions a day.^[10] To exercise for 30 minutes a day, try things like:
   
   • Taking a walk outdoors
   • Jogging through a nearby park
   • Swimming at a local rec center pool
   • Jumping rope or running on a treadmill at your gym

EditTreating Panic Disorders

1. Try CBT to change thought patterns that are related to panic attacks. Cognitive behavioral therapy—or CBT—helps individuals with a panic disorder by letting them think through the environmental and psychological causes of panic attacks. Work with a local therapist to see if CBT helps your panic disorder. In many cases, a few therapy sessions are enough to permanently stop or decrease your panic attacks.^[11]
   
   • For example, say that you’ve afraid of experiencing a panic attack while driving. Your therapist will talk you through the hypothetical scenario and help you realize that, while it may sound scary, the situation wouldn’t be particularly dangerous or life-threatening.
2. Use exposure therapy if specific stressors trigger your panic attacks. A therapist or psychiatrist can help you use exposure therapy to overcome your panic-inducing fear of certain activities or situations. Similarly to treating someone with a phobia, exposure therapy will expose you to panic-inducing stressors in small increments. With time, the stressors will stop causing panic attacks.^[12]
   
   • For example, if you often have a panic attack when your heart is racing, the therapist may ask you to run in place for 10 minutes to raise your heart rate.
3. Ask a therapist about medication if you have frequent panic attacks. While medications can stop panic attacks and combat anxiety, they don’t treat the underlying issue. However, if you have frequent, severe panic attacks and your counselor or a psychiatrist thinks medication will help, they can provide you with a prescription for an anti-panic medication.^[13]
   
   • Always take the medication as directed, and never exceed the prescribed daily dosage.
   • To prevent panic attacks, doctors may prescribe antidepressants (which need to be taken daily) or anti-anxiety drugs like Benzodiazepines.
4. Don’t let the fear of panicking control your life. Many people who suffer from panic attacks find them scary and unpredictable. As a result, people can shut themselves in their homes to avoid the perceived embarrassment of a public panic attack.^[14] Avoid this outcome by reminding yourself that you can control panic attacks, and that having one isn’t the end of the world. Then, go about your life as usual.
   
   • Try telling yourself, “A panic attack isn’t the end of the world. I know how to stop them, and they can’t hurt me. Many people have them.”

EditTips

• Wear sunglasses if you find that your panic attacks are triggered—or worsened—by bright lights.^[15]

EditWarnings

• Benzodiazepines are a highly addictive type of medication. They can also cause dangerous withdrawal symptoms if abused. Talk to your doctor before taking these meds to make sure you know how to take them safely.^[16]

EditReferences

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