Try this: breathe in as slowly, deeply and gently as you can, through your nose breathe out slowly, deeply and gently through your mouth some people find it helpful to count steadily from one to five on each in-breath and each out-breath close your eyes and focus on your breathing You should start to feel better in a few minutes. You may feel tired afterwards. Ways to prevent panic attacks "You need to try to work out what particular stress you might be under that could make your symptoms worse," says Professor Salkovskis.
Panic support groups have useful advice about how you can effectively manage your attacks. Knowing that other people are experiencing the same feelings can be reassuring. Your GP can put you in touch with groups in your area Cognitive behavioural therapy CBT can identify and change the negative thought patterns that are feeding your panic attacks Is it panic disorder?
Source: Health Scotland - Opens in new browser window. Last updated:. Knowing what to do when they arise can reduce their severity or help stop them. People cannot always predict when a panic attack is going to arise, but making a plan of what to do for when they do occur can help a person feel more in control and make panic attacks easier to manage. This article will look at ways to stop a panic attack, along with some general methods for reducing anxiety.
It will also look at how to help when someone else is having a panic attack. The sections below will look at 13 methods that people can use to help regain control and reduce the symptoms of a panic attack.
During a panic attack, it can help to remember that these feelings will pass and cause no physical harm, however scary it feels at the time. Try acknowledging that this is a brief period of concentrated anxiety, and that it will be over soon.
Panic attacks tend to reach their most intense point within 10 minutes of their onset, and then the symptoms will begin to subside. Panic attacks can cause rapid 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. Breathe deeply from the abdomen, filling the lungs slowly and steadily while counting to 4 on both the inhale and the exhale.
It is worth noting that for some people, deep breathing can make panic attacks worse. In these cases, the person can try focusing on doing something they enjoy instead. A soothing scent can help relieve anxiety by tapping into the senses, helping the person stay grounded and giving them something to focus on. Lavender is a common traditional remedy known for bringing about a sense of calm relaxation.
Many studies report that lavender can help relieve anxiety. Try holding the oil under the nose and inhaling gently, or dabbing a little onto a handkerchief to smell. This oil is widely available online. However, people should only purchase it from trusted retailers. If the person dislikes the smell of lavender, they could try replacing it with another essential oil that they prefer, such as bergamot orange, chamomile, or lemon.
Learn more about essential oils for anxiety here. Sights and sounds can often intensify a panic attack. If possible, try to find a more peaceful spot.
This could mean leaving a busy room or moving to lean against a nearby wall. Sitting in a quiet place will create some mental space, and it will make it easier to focus on breathing and other coping strategies. When a person becomes overwhelmed with distressing thoughts, feelings, or memories, concentrating on something physical in the environment can help them feel grounded.
Focusing on one stimulus can reduce other stimuli. As the person looks at the item, they may want to think about how it feels, who made it, and what shape it is. Keep taking your medicines, even if you feel they're not working, and only stop taking them if your GP advises you to do so.
If your symptoms do not improve after CBT, medicine and connecting with a support group, your GP may refer you to a mental health specialist such as a psychiatrist or clinical psychologist. The specialist will carry out an assessment and devise a treatment plan to help you manage your symptoms. Animated video explaining self-referral to psychological therapies services for stress, anxiety or depression.
For more help, read how to deal with panic attacks. Panic disorder can have a big impact on your life, but support is available. It might help to speak to other people with the same condition, or to connect with a charity. Find anxiety services in your area. Panic disorder is treatable and you can make a full recovery. But it's best to get medical help as soon as you can. If you do not get medical help, panic disorder can escalate and become very difficult to cope with.
You're more at risk of developing other mental health conditions, such as agoraphobia or other phobias , or an alcohol or drug problem. Having panic disorder may affect your ability to drive. Visit GOV. UK for further information about driving with a disability or health condition. As with many mental health conditions, the exact cause of panic disorder is not fully understood. Panic attacks can be particularly hard for children and young people to deal with.
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