How to Stop a Panic Attack

A panic attack is a feeling of intense anxiety and impending doom in the absence of circumstances that justify these feelings--it's easy to define, but not at all easy to live with. Long-term treatments may involve medication and therapy. In the short term, however, a few simple techniques can help you end your panic attack in just a few minutes. Follow these steps to find out how.

Instructions

Difficulty: Moderately Challenging

1. Recognize that you're having a panic attack. You're not really in any danger. You're not losing your mind.
2. Don't leave the situation. You will only condition yourself to have another panic attack the next time you are in that situation.
3. Focus on something outside yourself. Find the nearest object, grab hold of it and start talking. Describe its color, smell and texture. Talk about how it came to be near you, how you feel about it or what its purpose is. Keep talking until the attack ends.
4. Breathe deep. You'll need to start practicing this technique well in advance, perhaps with the help of a therapist. The idea is to keep your chest still and let your abdomen expand with each breath, stretching your diaphragm. Exhale slowly through pursed lips.
5. Seek help. Whatever the reason for your panic attacks, there's no shame in getting help from a medical doctor or a psychotherapist. Often, it only takes a few therapy sessions to get relief from panic attacks.

Tips & Warnings

• Other medical conditions, most notably a heart attack, have the same symptoms as a panic attack. See a physician for the proper diagnosis before attempting to deal with panic attacks on your own.