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How To Stop A Panic Attack 101

What is a panic attack?

A panic attack is a sudden episode of intense fear or anxiety that triggers severe physical reactions, even when there is no real danger or apparent cause.

What are the common symptoms of a panic attack?

Common symptoms of a panic attack include rapid heartbeat, shortness of breath, chest pain, dizziness, trembling, sweating, and a sense of impending doom or loss of control.

What are some immediate techniques to stop a panic attack?

Immediate techniques to stop a panic attack include deep breathing, grounding techniques, focusing on an object, repeating a mantra, and challenging negative thoughts.

How does deep breathing help during a panic attack?

Deep breathing helps during a panic attack by slowing down the rapid heart rate and calming the body's fight-or-flight response, which can help reduce the intensity of the attack.

What are grounding techniques and how can they help during a panic attack?

Grounding techniques involve focusing on physical sensations or surroundings to help bring the person back to the present moment. They can help during a panic attack by reducing feelings of fear and anxiety and regaining a sense of control.

How can challenging negative thoughts help during a panic attack?

Challenging negative thoughts during a panic attack can help by replacing irrational fears with more realistic and rational thoughts, which can help reduce the intensity of the attack.

What is the role of mindfulness in stopping a panic attack?

Mindfulness involves focusing on the present moment without judgment. Practicing mindfulness during a panic attack can help by directing attention away from the fear and anxiety and towards the present moment, which can help reduce the intensity of the attack.

Can physical activity help stop a panic attack?

Physical activity, such as walking or jogging, can help stop a panic attack by releasing endorphins, which can improve mood and reduce feelings of anxiety.

How can I prevent future panic attacks?

To prevent future panic attacks, consider practicing relaxation techniques, maintaining a healthy lifestyle, seeking therapy or counseling, and identifying and addressing potential triggers.

When should I seek professional help for panic attacks?

Consider seeking professional help for panic attacks if they are causing significant distress or interfering with daily functioning, or if self-help techniques are not providing adequate relief.

About the Author

Randi Owsley

Randi Owsley, LMSW is a Licensed Master of Social Worker and clinical psychotherapist and co-host of the podcast Unapologetically Randi and Jess. She has her Masters of Clinical Social Work from the University of Southern California. She specializes in Women's Mental Health Issues, Trauma, Grief and Personality Disorders. You can find more information about her at randiowsley.com and heyrandi.com

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How To Stop A Panic Attack