How Can You Stop Panic Attacks?

Panic attacks can create physical and emotional symptoms, such as

• Worsening worries and fears
• A feeling of impending doom
• Rapid heartbeat
• Sweating and flushing
• Tunnel vision
• Shaking and trembling
• Feeling a flight or fight response
• Dizziness and lightheadedness

Panic attacks can be triggered by

• a stressful job
• driving
• social situations
• phobias (such as claustrophobia)
• reminders or memories of traumatic experiences
• chronic illnesses
• withdrawal from drugs or alcohol
• caffeine
• medication and supplements
• thyroid problems

Tips to handle panic attacks when they occur

Challenge your thoughts

The first step is to notice and stop your fear-provoking thoughts (negative thoughts can increase your worry or fear). For instance, you might feel like this panic attack is going to “last forever” or that you will die. Before thoughts have spiraled out of control, start by simply witnessing the thoughts objectively.

Take deep breaths

Panic attacks can cause rapid heartbeat and breathing, and chest tightness can make the breaths shallow. This type of breathing can make feelings of anxiety and tension worse. Instead, try to breathe slowly and deeply, concentrating on each breath.

Focus on an object

Focusing on one stimulus can reduce other stimuli. If you have recurring panic attacks, you can carry a specific familiar object to help ground you. Grounding techniques can help people dealing with panic attacks, anxiety, and trauma. Learn more about grounding techniques here.

Repeat a phrase

Internally repeating a phrase can help you come out of a panic attack. The phrase can be as, “This too shall pass.”

Walk or do some light exercise

Moving around releases endorphins that relax the body and improve mood. Exercising regularly can help reduce anxiety over time, which may lead to a reduction the severity of panic attacks.

Take any prescribed medications

Depending on the severity of panic attacks, a doctor may prescribe medication that you’d use as needed. These medications typically work fast.

Lifestyle changes that may help prevent panic attacks

• Reduce and manage sources of stress in your life
• Learn how to identify and stop negative thoughts
• Get regular, moderate exercise
• Practice meditation or yoga
• Limit your consumption of alcohol, drugs, and caffeine
• Eat a balanced diet
• Supplements

Research has suggested that various supplements may help relieve the symptoms of anxiety. See here for the Top 10 evidence-based supplements for anxiety.

Vitamin D

Vitamin D is important for mood regulation, as well as nerve and brain health. Research has established a link between vitamin D levels and depression, claiming that taking vitamin D may help the condition.

Vitamin B-12

B vitamins are a group of eight different nutrients that work together to manage many processes in the body, including stress levels. A 2017 study found that people who had lower blood levels of vitamin B-12 were more likely to have depression or anxiety.

Magnesium

Magnesium is an important mineral for almost every system in the. A 2017 review looked at the results of 18 different studies. The researchers found that magnesium supplements may improve measures of anxiety.

Omega-3 fatty acids

Omega-3 fats play an important role in brain health, according to the Office of Dietary Supplements at the National Institutes of Health.

A 2018 review study suggests that a low intake of omega-3 fats can raise the risk of anxiety and depression, and that taking omega-3 supplements could help prevent or treat these conditions.

Note: Omega-3 fatty acids can interfere with certain medications, including blood thinners. You should ask your doctor before taking omega-3 supplements if you have existing health conditions or take any prescription medications.

When to Get Help

Panic attacks, while very uncomfortable, are not dangerous. But they are hard to manage on your own, and may get worse without treatment. There is support and treatment that can help you to control panic attacks and prevent them from happening in the future.

 

The Arise Society helps young adults that are struggling with anxiety, depression, gaming and other motivational issues. We provide personalized academic, therapeutic, and social support in a real-world setting, which gives our students the skills to reach their fullest potential. They attend college and benefit from group and individual therapy, 24/7 availability of mentor support, activities and social events. We empower students to regain a sense of confidence, independence, and health as they move forward in life.

For a virtual/in-person tour: (801) 300-9995 or admissions@thearisesociety.com

 

Sources

Anxiety and Depression Association of America: Panic Disorder Symptoms

Medical News Today: How Can You Stop a Panic Attack

Medical News Today: Grounding techniques: Step-by-step guide and methods

Healthline: What’s the Difference Between a Panic Attack and an Anxiety Attack?

Journal of Affective Disorders: Vit D and depression

Journal of Biomedical and Clinical Research: Correlation between Depression and Anxiety and the Level of Vitamin B12 in Patients with Depression and Anxiety and Healthy Controls

MDPI: The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review

National Institutes of Health: Omega-3 Fatty Acids Fact Sheet

Frontiers in Physiology: Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety

Medical News Today: Top 10 evidence-based supplements for anxiety