Everyone who has ever suffered a panic attack agrees: is is a terrible experience. If you are prone to anxiety disorders, learning how to stop panic attacks is very important. Even if you are surrounded by friends and family who can help you, it is important to learn how to calm yourself down. That way, if you are ever alone when a panic attack hits, you will know how to deal with the situation.
The first step in learning how to stop panic attacks is to recognize the symptoms. Obviously, the major indicator of a panic attack is the sudden onset of intense fear. You might be afraid of embarrassing yourself, or be suddenly fearful that you are about to be harmed, or that you might die.
Sometimes an attack has a smaller start. You might feel nauseous and shaky. Your heart might start beating too fast and you might start sweating. You might experience a shortness of breath or feel like you suddenly can't breathe. Learn to recognize the signs of an impending attack and train yourself to ask "why am I feeling like this" when the symptoms first start to appear.
One of the best ways to prevent panic attacks is to practice deep breathing and to learn some relaxation techniques. Sometimes a few slow and deep breaths are all you need to make your symptoms subside. If you are having trouble breathing, or are hyperventilating, find a place to sit down. Try putting your head between your knees or breathing into a paper bag. When you regain control of your lungs, you are more than halfway toward your goal of stopping your attack.
Sometimes you will have to give yourself a sort of "mental shake" to stop them. Some therapists advocate shouting "stop!" in your head and forcing yourself to stop moving.
Another thing that you can do is to comfort yourself. Tell yourself that you are okay, that you are fine. These comforting statements are called "coping statements" and can be anything that calms you down. You might learn to tell yourself "I am only having a panic attack. I am fine. I am only having a panic attack." Most panic attacks take a few minutes to subside, so keep reassuring yourself that "in a few minutes, I'll feel fine. In a few minutes I'll feel fine."
One of the most important steps to stopping panic attacks is learning to accept the fear that causes them. When you feel like you can breathe or like you might be ready to calm down, ask yourself what might have triggered the attack in the first place. Own the fear of whatever it was that caused it.
