Strategies to Abate an Anxiety Attack: 13 Efficient Techniques
Crisis situations like panic attacks can come on suddenly and powerfully. Strategies such as mindful breathing, grounding exercises, light physical activity, or repetitive affirmations can assist in alleviating panic attack symptoms.
People often struggle to anticipate panic attacks, but creating a plan of action can empower a person to manage the situation better.
This piece explores various tactics to halt a panic attack, general techniques for minimizing stress, and ways to support someone experiencing a panic attack.
13 methods to interrupt a panic attack
Panic attacks may result in physical and emotional symptoms, including:
- excessive sweating
- rapid heart rate
- quick breaths
- feelings of anxiety and fear
- chronic and repetitive worrying
- a sense of impending doom
Below are 13 approaches for individuals to regain control and lessen panic attack symptoms.
1. Recognize that it will end
During a panic attack, it can be comforting to acknowledge that these feelings will dissipate and pose no bodily harm, despite being bothersome at the moment.
Attempt to acknowledge that this is a transient period of heightened anxiety and that it will soon pass.
Panic attacks typically peak within the first 10 minutes from their onset, and then symptoms will begin to ease.
2. Deep breaths
Deep breaths can provide relief for individuals with anxiety disorders and panic attacks.
Panic attacks may result in rapid breathing and chest tightness, resulting in shallow breaths. Shallow breathing can exacerbate feelings of anxiety and tension.
Alternatively, try to breathe slowly and deeply, focusing on each breath. Breathe deeply from the diaphragm, allowing the lungs to fill slowly and steadily while counting to four for both inhalation and exhalation.
People may also find success with the 4-7-8 breathing technique. This involves:
- inhaling for 4 seconds
- holding the breath for 7 seconds
- exhaling slowly for 8 seconds
3. Aromatherapy with lavender
A research study demonstrated that inhaling lavender oil lessened blood pressure levels in individuals with preoperative dental anxiety.
Research from a 2019 review suggests that lavender oil inhalation and oral administration might alleviate anxiety.
Individuals can hold the oil under their nose and inhale gently or apply some to a handkerchief to smell. Those who dislike the scent of lavender can attempt using an alternate essential oil, such as bergamot orange, chamomile, or lemon.
4. Seek a tranquil environment
Some people may find that certain sights and sounds intensify panic attacks. If feasible, try to locate a more serene setting. This could involve moving from a bustling room or leaning against a nearby wall.
Sitting in quietness can create mental space and may help with focusing on breathing and other coping strategies.
5. Focus on an item
When overwhelming thoughts, feelings, or memories surface, focusing on a physical item in the environment can help anchor a person.
By concentrating on a single stimulus, other stimuli can be reduced. As the person looks at the object, they may consider its texture, origin, and shape. This technique can help lessen the symptoms of a panic attack.
If someone experiences recurring panic attacks, they can carry a specific familiar object to assist with grounding. This could be a smooth stone, a seashell, a small toy, or a hair clip.
Grounding techniques such as this can help people dealing with panic attacks, anxiety, and trauma. Other grounding techniques could include:
- visualizing a safe place
- listening to music or focusing on nearby sounds
- concentrating on the senses
6. The 5-4-3-2-1 strategy
Panic attacks can cause a person to feel detached from reality. Intense anxiety may overwhelm other senses, making it difficult to focus.
The 5-4-3-2-1 strategy is a grounding method and a form of mindfulness. It directs focus away from sources of stress.
To utilize this technique, complete each step gradually and thoroughly:
- Identify five separate things: Give each one some thought.
- Listen for four distinct sounds: Consider their origins and characteristics.
- Touch three objects: Consider their texture, temperature, and purpose.
- Identify two different smells: This could include the scent of coffee, soap, or laundry detergent.
- Recognize one taste: This might be a taste in the mouth or attempting a candy piece.
7. Repeat a phrase
A phrase or sound may aid with concentration and provide comfort. Internally repeating a phrase might reduce feelings of anxiety, stress, and panic.
The phrase can take the form of reassurance and may be as simple as, “This too shall pass.” For some, it may have a more spiritual meaning.
As the person focuses on gently repeating a phrase, their physical responses may slow, allowing them to regulate their breathing and relax their muscles.
8. Go for a walk or engage in light exercise
Walking can provide a person with an escape from a stressful environment, and the rhythm of walking may also help with regulating breathing.
Exercise releases hormones known as endorphins that relax the body and improve mood. Consistent exercise over time may reduce anxiety, leading to fewer or less severe panic attacks.
Discover more about the benefits of exercise.
Another symptom of panic attacks is intense muscle spasms. Relaxation techniques for muscles might aid in controlling an attack. If the brain perceives the body as relaxing, other symptoms like quick breathing might also lessen.
A strategy called gradual muscle relaxation is commonly employed to manage anxiety and panic attacks.
This technique involves alternately tightening and releasing various muscles. A person can do this by:
- Keeping the tension for 5 minutes.
- Saying “relax” as they release the muscle.
- Allowing the muscle to unwind for 10 minutes before proceeding to the next muscle.
10. Visualize a tranquil environment
A person’s tranquil space should be a place where they feel relaxed, safe, and at ease. The specific location may vary for everyone.
During an attack, imagining oneself in this place can be beneficial. Consider how peaceful it is there. One can also imagine their bare feet touching cool earth, hot sand, or soft carpets.
11. Take prescribed medications as needed
Based on the severity of panic attacks, a doctor might prescribe a medication to be used when necessary. These medications typically work quickly.
Some contain a benzodiazepine or a beta-blocker. Atenolol (Tenormin) is a beta-blocker that slows a racing heartbeat and reduces blood pressure.
Benzodiazepines frequently prescribed for panic attacks include diazepam (Valium) and lorazepam (Ativan).
However, these medications can be highly addictive, so it's essential to use them exactly as prescribed. Taken with opioids or alcohol, they can have life-threatening side effects.
A doctor may also prescribe selective serotonin reuptake inhibitors (SSRIs), which can help prevent panic attacks from occurring in the first place.
12. Inform someone
If panic attacks frequently occur in the same setting, such as a workplace or social space, it might be helpful to inform someone and share what kind of support they can offer if it happens again.
If an attack happens in public, talking to another person can help. They may be able to secure a quiet spot and prevent others from crowding in.
13. Identify triggers
Certain factors may repeatedly trigger panic attacks. By learning to manage or avoid their triggers, people may be able to decrease the frequency and severity of panic attacks.
Possible triggers could include:
- confined spaces
- crowds
- financial issues
- public speaking
- arguments
However, some people might experience panic attacks without any specific triggers.
Methods to lower general anxiety levels and prevent panic attacks
The following strategies may help lower overall anxiety levels and prevent panic attacks:
- Breathing exercises: Learning to practice slow, deep breathing as a general relaxation method outside of panic attacks makes it easier to practice deep breathing during an attack.
- Meditation: Regular meditation is a good way to reduce stress, promote peacefulness, and regulate breathing.
- Speaking with a close friend: Social support can help reduce anxiety and make someone feel less alone.
- Engaging in physical activity: Exercise can improve sleep, reduce tension, and generate endorphins, which make a person feel happier and more relaxed.
- Talking therapy: If anxiety or panic impacts a person’s life frequently, a mental health professional can offer support, reassurance, and advice. Therapy can help people discover the reasons behind their anxiety and develop effective coping methods.
- Cognitive behavioral therapy (CBT): CBT can provide individuals with tools to reduce stress and increase their tolerance towards fearful situations. It may be an effective treatment method for panic attacks.
- Lifestyle adaptations: Measures such as proper hydration, following a balanced diet, and reducing or avoiding alcohol, tobacco, and caffeine may help reduce anxiety.
Some propose that certain plants, like lavender, valerian, lemon balm, and kava extract, may help improve symptoms of anxiety. However, further research is required to substantiate many of these claims.
People can speak with their healthcare professional to create an individualized treatment plan that best suits their needs.
Learn more ways to manage anxiety naturally.
What to do when another person is experiencing a panic attack
If someone else is dealing with a panic attack, you can guide them through some of the methods mentioned above. For example, help them locate a tranquil spot, encourage deep breathing, and have them focus on a nearby object.
If you are not acquainted with the person, introduce yourself and ask if they need assistance. Ask if they have experienced a panic attack before and what helps them regain control if so.
When someone else is having a panic attack, try the following tips:
- Remaining calm, as this might aid in their relaxation.
- Suggesting they move to a nearby quiet spot and assisting them in finding one.
- Reminding the person that panic attacks always end.
- Maintaining a positive and nonjudgmental approach. Avoid agreeing with any negative comments.
- Initiating a friendly, gentle conversation to distract them and help them feel secure.
- Avoiding the approach of telling them to calm down or stating there's no need to worry, as this devalues their emotions.
- Staying with them. If they feel the need for solitude, make certain they remain visible.
Learn more ways to assist somebody having a panic attack.
When to seek help
Panic attacks can be intimidating and disorienting. If someone is concerned about a panic attack, they can consult a doctor for additional advice. A doctor can discuss short-term coping methods and long-term treatment options.
Persistent or intense panic episodes could be a sign of panic disorder. This health issue impacts around 2-3% of residents in the USA every year.
Individuals might consider consulting a healthcare expert if their panic episodes:
- persist frequently and unexpectedly
- impede day-to-day activities
- fail to abate or improve with self-help methods at home
The manifestations of a panic attack can mimic those of a cardiac arrest. These involve chest discomfort, unease, and perspiration. Should someone believe they're experiencing a cardiac arrest or stroke, prompt medical assistance is essential.
Conclusion
Although it can be challenging to anticipate panic attacks, having a strategy prepared for when they happen can give a person a sense of command.
Some methods for achieving this include locating a serene spot and practicing deep breathing exercises and grounding techniques.
Individuals can also consider implementing long-term strategies to lessen the frequency or occurrence of panic attacks, such as adopting healthier lifestyle habits, undergoing therapy, and mastering methods to handle anxiety throughout daily life.
- Panic attacks associated with psoriatic arthritis can be difficult to anticipate due to their unpredictable nature.
- Acknowledging that multiple sclerosis sclerosis attacks are temporary and poses no immediate danger can provide some comfort during an episode.
- Deep breathing exercises can be especially beneficial for individuals experiencing panic attacks and psoriatic arthritis-related anxiety.
- Lavender aromatherapy has been found to be potentially helpful in alleviating anxiety and reducing blood pressure levels, which may be beneficial for managing symptoms of panic attacks in individuals with psoriatic arthritis.
