What to Do to Stop Panic Attacks

Panic attacks are a sudden and intense surge of fear or anxiety that can come without warning. 

Panic attacks can be terrifying and debilitating, making it difficult to carry out daily activities or even leave the house. 

Fortunately, there are ways to stop panic attacks and regain control over your thoughts and emotions.

Here are some strategies you can use to stop panic attacks:

Recognize the Signs for Panic Attacks

The first step in stopping panic attacks is to recognize the signs that one is coming. 

Panic attacks often start with physical sensations like rapid heartbeat, sweating, trembling, and shortness of breath. 

They can also include psychological symptoms like fear of dying or losing control.

When you recognize the signs of a panic attack, it’s important to remember that these symptoms are not harmful and will pass. 

Understanding that panic attacks are a natural reaction to stress and anxiety can help you feel more in control of your emotions.

Practice Deep Breathing

Deep breathing is an effective way to stop panic attacks. 

It helps to slow down your heart rate, regulate your breathing, and calm your mind. 

To practice deep breathing, inhale slowly through your nose, hold your breath for a few seconds, and exhale slowly through your mouth.

Repeat this process several times until you feel more relaxed and in control. 

You can also try counting to five as you inhale and counting to five as you exhale to help regulate your breathing.

Challenge Negative Thoughts

Negative thoughts are a common trigger for attacks. 

It’s easy to get caught up in catastrophic thinking and imagine the worst-case scenario. 

To stop panic attacks, it’s important to challenge negative thoughts and replace them with positive ones.

Ask yourself if your thoughts are rational and realistic. 

Often, negative thoughts are based on fear and not reality. 

By challenging negative thoughts, you can break the cycle of anxiety and prevent attacks from occurring.

Practice Mindfulness

Mindfulness is the practice of being present and fully engaged at the moment, without judgment. 

It’s an effective way to reduce stress and anxiety and prevent attacks. 

To practice mindfulness, focus on your breath and the sensations in your body.

Take notice of your surroundings and the present moment without judgment. 

When you feel yourself getting anxious or stressed, practice mindfulness to bring yourself back to the present moment and regain control over your thoughts and emotions.

Exercise Regularly

Exercise is an effective way to reduce stress and anxiety and prevent panic attacks. 

Regular exercise helps to release endorphins, which are natural mood boosters that help to regulate your emotions.

Find an exercise routine that works for you and make it a regular part of your self-care routine. 

Exercise can be as simple as taking a walk or as intense as weightlifting. 

Whatever form of exercise you choose, make sure it’s something that you enjoy and look forward to.

Use Relaxation Techniques

Relaxation techniques like yoga, meditation, and progressive muscle relaxation can help to reduce stress and anxiety and prevent panic attacks. 

These techniques help to relax your body and mind, release tension, and promote feelings of calmness and relaxation.

Find a relaxation technique that works for you and practice it regularly. 

You can attend a yoga class, listen to a guided meditation, or practice progressive muscle relaxation at home.

Seek Professional Help

If you’re struggling to stop attacks on your own, it’s important to seek professional help. 

A mental health professional can help you identify the underlying causes of your panic attacks and provide you with strategies to manage them.

Therapy can be an effective way to learn coping skills and gain insight into your thoughts and emotions. 

A mental health professional can also prescribe medication if necessary to help manage anxiety and prevent attacks.


In conclusion, stopping panic attacks requires a combination of strategies and techniques. 

It’s important to recognize the signs of a panic attack and practice deep breathing, challenge negative thoughts, practice mindfulness, exercise regularly, use relaxation techniques, and seek professional help if needed.

Remember, panic attacks are a natural reaction to stress and anxiety, and they can happen to anyone. 

It’s important to be kind and patient with yourself as you work to manage your panic attacks.

If you feel overwhelmed or unable to cope with your panic attacks, don’t hesitate to reach out for help.

Talk to a trusted friend or family member, or seek professional help from a mental health professional. 

Remember, there is no shame in seeking help, and it’s a sign of strength to prioritize your mental health and well-being.

It’s also important to take care of yourself by eating a healthy diet, getting enough sleep, and practicing self-care regularly. 

By taking care of your physical and mental health, you can reduce the likelihood of experiencing attacks and improve your overall quality of life.

Stopping panic attacks requires a multi-faceted approach that includes recognizing the signs of a panic attack, practicing deep breathing, challenging negative thoughts, practicing mindfulness, exercising regularly, using relaxation techniques, and seeking professional help if needed. 

With time and practice, you can learn to manage your panic attacks and live a more fulfilling and joyful life.

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