How to Stop a Panic Attack

Anyone that’s ever suffered a panic attack wants to know how to stop it - now.

The long term answer is to avoid having panic attacks, and the goal of this site is to help you do just that.

But until that day comes, it’s good to have a coping strategy.

Here are some ways to stop a panic attack in its tracks.

Knowledge About Panic Attacks

In a very real way knowledge is power.

As I’ve mentioned on other pages, most people with panic attacks are convinced that they have a physical problem.

Stop Panic Attacks Now!

Panic away

There are some medical problems that can cause symptoms similar to panic attacks, so it’s a good idea to get checked out by your doctor.

Once that’s been done, you can use the knowledge that things have checked out to reassure yourself that you aren’t having a heart attack, aren’t suffocating, etc.

You also have the knowledge that the physical sensations you experience at the beginning of a panic attack are due to a surge of adrenaline rushing through your system.

The effects can be profound, noticeable and uncomfortable.

The physical symptoms are real, but you know their source is an unwarranted trigger of the stress response. You also know that they don’t mean you’re in physical danger.

That knowledge reduces the likelihood that the attack will escalate. It also positions you to better “ride it out” as well as apply some of the techniques to follow.

Breathing Through a Panic Attack

Proper breathing helps nip a panic attack in the bud.

I explain why on proper breathing techniques on Breathing to Stop Panic Attacks, so check that page out for instructions.

Most people begin to hyperventilate at the start of a panic attack. The body associates this pattern with danger. In addition, hyperventilation upsets the carbon dioxide and pH levels in the body. This causes symptoms of tingling and numbness that are harmless but distressing and can worsen the feeling of panic.

Diaphragmatic breathing gives the message that all is well to the body. At the same time, it prevents the disturbing physical sensations of hyperventilation.

Thought Stopping

Thought stopping is one tool of a type of therapy called cognitive behavioral therapy.

In many situations we get caught up in a string of automatic thoughts that run like a CD playing the same old song over and over. Often the thoughts have little to do with reality.

During a panic attack people may have thoughts like “I’m dying” “I can’t take this”.

As mentioned above, the knowledge that this is just a panic attack and not a crisis helps. But the thoughts can take on a life of their own if we let them get a running start. Thought stopping requires that you recognize what’s happening and mentally shout “Stop” at the thought. If you’re by yourself, feel free to shout it out loud.

Repeat as necessary if the thought tries to start up again.

Some people criticize this technique as trying to suppress emotion or avoid dealing with issues. That’s not the point at all.

Think of it like trying to break a habit. If you’re troubled by recurrent panic attacks, you likely have a recurrent thought pattern associated with the attacks. If you don’t take control, these habits of thoughts will continue.

Thought stopping is the first step in breaking the pattern.

To find out what the next steps are go to:

How to Stop a Panic Attach, Part 2

Here's a great course on how to be free of panic attacks once and for all: