4 Simple Steps To End A Panic Attack

Panic attacks are sudden periods of intense fear that may include palpitations, sweating, shaking, shortness of breath, numbness, or a feeling that something bad is going to happen.

Stopping a panic attack is very simple. All you have to do is stop the emergency message from being sent to your adrenal glands. Learn these four simple steps and your panic attack will only last for three minutes

Here's How:

Step 1. Relax.

Relax by taking slow, deep, complete breaths. Calm yourself by remembering that you are only having a panic attack and that nothing more serious is happening to you. Continue to take slow, deep, complete breaths. Slow, deep, complete breaths will relax your body, which is the first step to reversing the release of adrenaline.

Step 2. Stop Negative Thinking.

Stop negative thinking by shouting the word "STOP!!!" really loud inside your head. By shouting the word "STOP" you are interrupting the emergency message that your brain is sending to your adrenal glands. Often people having a panic attack get into an endless loop repeating the same catastrophic thoughts over and over in their head. Interrupting this endless loop gives you the opportunity to replace the scary message with a calming one.

Step 3. Use Coping Statements.

A coping statement is a positive statement that is at least as strong as the catastrophic statement that you have been scaring yourself with. Replace the negative thought with a positive one. Choose a statement that addresses the negative thought.

For example, if you think that you are having a heart attack (a common fear during a panic attack) then you might be saying something in your head like, "Oh my God, I'm having a heart attack" or, "I'm gonna die, oh my God, I'm gonna die!" After you shout the word "STOP!" immediately replace the fear thought with a positive statement that helps you to cope with the situation, such as "I'm only having a panic attack and it will be over in three minutes if I relax" or, "My fear is making my heart pound harder, my heart is fine."

Step 4. Accept Your Feelings.

Accepting your feelings is very important. Minimizing this experience usually serves to perpetuate it.

Start by identifying what emotion you are feeling. Most panic attacks are caused by the emotion of fear or some variation of fear. Identify the emotion you are feeling and find the reason that you feel it.

Validate that feeling and the reason for it. If you are having a panic attack before giving a speech, you are afraid because it's scary. Stage fright is a common cause of fear and panic. If you're afraid that you're having a heart attack, it's certainly valid to be afraid of that. If you are afraid of footsteps behind you on the street it's reasonable to be afraid that something bad might happen to you.

In all of these cases take the appropriate precautions. Have a regular check up so that you know that your heart is healthy. Walk in a well-lit area and be aware of your surroundings on the street. Walk like a warrior and not like a victim. These are all important precautions to ensure your safety. Then, when you use a coping statement that reminds you that you had a check up recently and that your heart is fine, you can reassure yourself that it's okay to be afraid, knowing that you are safe.