How to Stop a Panic Attack with 5 Easy Steps

Some people have far from the strongest psyche, so they can be prone to panic attacks. If someone on a particular occasion can be a little nervous and calm down, then others may develop nervousness into a panic attack. Therefore, if you know that you are prone to such a state, then you better remember 5 simple steps that will help you stop such an attack before it reaches its maximum.

Breathe properly

When you have a panic attack, your mind ceases to control how your body consumes air, so you begin to breathe incorrectly, which only aggravates your condition. You begin to breathe only with your chest, and basically only sharply inhale air. Such breathing only leads to a worsening panic attack and accelerating the achievement of a critical peak. Accordingly, you need to fully take control of your breathing - breathe with your stomach so that you breathe not only chest and shoulders. Also inhale slowly, not abruptly - and do not forget to exhale. At the same time, remember that the exhalation should be even slower and longer than inhaling.

Control your thoughts

When you have a panic attack, not only your breath, but also your thoughts, is also a mess. They begin to swarm in your head, causing you to experience incredible stress - most often, these are the most terrible and unpleasant thoughts that do not want to go away. Naturally, such a state will cause an incredible panic, so you need to learn how to control your thoughts. To do this, you need to learn to meditate at least on a basic level. After all, meditation is not something unbelievable, but only the ability to dissociate itself from all thoughts and concentrate on one thing. That's what you need for a panic attack. Try to ignore all the thoughts that you have in your head, choose one of the best that you can think of - it could be your favorite song or something abstract. So you can overcome the panic attack, because your brain will be freed from the thoughts that generate it.

Relax your body

Even when a person is nervous, his body is completely strained. Now imagine what happens to a person experiencing a panic attack. Therefore, if you are close to such a state, you should definitely relax not only in moral, but also in physical terms. Inhale deeper, take a comfortable pose - and release all the tension in your muscles, relax them and try not to strain them for a while. It is best to do this in parallel with meditation. Since you will not have thoughts in your head that can make your body tense again, so the effect will be much better.

Take care of your environment

In many cases, nervousness and panic attacks can be caused by something from your environment: crowds, high altitude, as well as loud noise and so on. Given the fact that you know about the problems of your nervous system and your propensity for panic attacks, you can prevent many of them if you pay enough attention to your surroundings. Take care that you are surrounded only by those items that bring you positive, if you are relaxed by the shower - at the first sign of an attack take it, if you calm the candles - light them. In fact, it's much easier than it might seem - just pay more attention to the environment than you normally do.

Ask for help

You do not need to look for a doctor and call an ambulance, because a panic attack in its initial stage can be easily prevented by domestic means. You already know about the right breathing, thoughts and relaxation of the muscles of your body. But it will also be very good if your friend is around to be able to distract you from your problem. If you can talk to someone, the panic attack will go away by itself. But you will also have to make efforts, because during the conversation you will need to concentrate as much as possible directly on the conversation, on what your interlocutor says, otherwise bad thoughts will again be able to fill your head, causing a continuation of a panic attack. Thus, you will be able to cope with your problem and avoid many unpleasant situations.