Immediate Techniques to Stop a Panic Attack

Breathe in calm, breathe out fear

Panic Attacks: Understanding and Calming Yourself

A panic attack can be terrifying, but it's important to remember that it is not life-threatening. Your body is having a temporary, intense fear response. The physical symptoms - like a racing heart, trembling, or shortness of breath - are scary, but they are not signs of danger.

Immediate Calming Techniques

• Breathe: The simplest and most powerful tool is your breath. Inhale slowly through your nose, hold for a few seconds, and then exhale slowly. Focusing on the exhale activates your body's natural calming response.

• Challenge Negative Thoughts: Panic often comes with a racing mind and negative thoughts like, "I'm going to die." Remind yourself that this feeling is temporary and that there is no immediate threat.

• Visualise and Stroke Your Arms: This deceptively simple technique can break the panic cycle. Transport yourself mentally to a peaceful or joyful place. While visualising, gently stroke your arms from your shoulders down to your wrists. This dual action can effectively disrupt panic feelings.

Preventative Measures

• Reduce Caffeine: If you struggle with anxiety, consider cutting back on caffeine, especially before potentially stressful situations.

• Address the Root Cause: If you experience frequent panic attacks, there may be underlying triggers, like post-traumatic stress. Getting professional help to address these triggers can be highly beneficial.

Client Review:

"Excellent service, after one session the positive changes were there to be seen. Impressive considering this was a lifelong thing. Techniques to go away with and clear methods introduced to sort it out." - Charley Hatcher, 5-star review on LinkedIn.

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