How To Stop A Panic Attack

Knowing how to stop a panic attack is all about right timing. A panic attack is really just the body's natural way to protect itself from danger. This may be hard to comprehend since attacks never seem to help, nor protect you from a threat or fear. During an attack it's the stress response that causes a flood of chemicals to be released into the body, causing a chain reaction to put your body in a position of fight or flight.

This can be useful in situations of actual danger, say for example in a situation of emergency. When the mind perceives a threat the body responds accordingly; adrenaline and cortisol is pumped into the body, strengthening muscles and increasing heart rate; your breath rate quickens and our awareness intensifies. Why do these sensations seem similar to an anxiety attack? Because essentially it's the same reaction occurring.

Only in an anxiety attack, there isn't usually a physical threat. So why does it trigger? Well, although the stress response can essentially protect us from an actual threat, it can't tell the difference from a non-physical threat such as a threat to one's ego. For example a person who suffers from social phobia may have a fear of embarrassing themselves in front of others

To them it might even seem irrational when they think about it logically. But in fact, most people have some sort of phobia that doesn't seem rational to others. These are formed from experiences, learned behaviors and beliefs. Fear of heights, flying, and even spiders; there are literally hundreds of different phobias, and in many cases people cannot explain why they have them.

There are several ways in stopping panic attacks that are about to happen. Firstly, notice the signs before things escalate. Usually there are telltale signs; your heart skips a beat, you feel nauseous, you feel tingly and shaky, your heart starts to race, your throat tightens or you feel you chest hurt. Whatever the symptom, it's usually something that can be noticed and acted on.

Take a deep breath and notice where the sensation is coming from. Notice where you feel tension; relax your body and keep on breathing deeply and steadily. Count to ten and exhale slowly on each count and as you breathe out feeling your anxiety leaving your body. Don't try and fight the sensations, instead accept them and realize that you've been here before. Notice how they are merely sensations and although they might cause extreme discomfort that you can choose how to react.

Learning to break the cycle of fear that feeds panic can dramatically reduce how severe an attack can be. You can use distraction such as focusing on your breath or repeating calming statements or positive affirmations such as “I have complete control over my emotions” and “I can choose how to react.” Bold and empowering statements can help give you back control.

Pre-emptive measures are also effective in how to stop a panic attack. Register changes in your body, and pay attention to signs and triggers of stress and anxiety. Most of us fail to take note that we're under stress or anxiety until it becomes a symptom; headache, shoulder ache and muscle tension. These symptoms all point to too much stress yet we tend to ignore them.

Do things to relax you and make you feel good. Watch funny TV, exercise, socialize or meditate. Listen to your body and thoughts, and adjust to them. If you feel tension in your shoulders, relax them. If you find your breath shallow, take some deep breaths. If you feel stressed, take a break. If you have worrying thoughts going around your head, enforce some good ones. Read something motivational or inspiring.

Find motivational quotes and print them out. Post them in your bathroom so that you can read them before you go to bed and start your day. For more tips on how to stop a panic attack with natural methods visit the cure for panic attacks blog.