8 Strategies To Stop A Panic Attack

1. Acknowledge the Panic Attack: Verbalize your experience to distinguish and address panic symptoms, aiding in differentiation from other conditions like cardiophobia.

2. Deep Breathing Techniques: Employ controlled breathing methods, such as the 4-7-8 technique, to manage hyperventilation and bring calm during a panic attack.

3. Mindfulness for Anxiety: Integrate mindfulness practices, particularly beneficial for treatment-resistant cases, to focus on bodily changes and improve self-awareness.

4. Focused Meditation: Utilize practiced meditation to reset and regain control during a panic attack, irrespective of the surroundings.

5. Progressive Muscle Relaxation: Systematically tense and relax muscles to draw focus inward, slowing the heart rate and reducing anxiety levels.

6. Guided Imagery for Anxiety: Concentrate on calming images to stabilize the mind and facilitate relaxation during a panic attack.

7. Find a Focus Object: Combat disconnection by selecting a visible object to concentrate on, providing a tangible point of focus during a panic episode.

8. Grounding Exercises: Connect with the body through sensory experiences, like noticing texture, to reset responses during panic attacks and stay anchored in the present moment.