{"id":1590,"date":"2023-08-21T14:28:10","date_gmt":"2023-08-21T14:28:10","guid":{"rendered":"https:\/\/www.toplinemd.com\/carreras-medical-center\/?p=1590"},"modified":"2023-10-02T14:37:07","modified_gmt":"2023-10-02T14:37:07","slug":"panic-attack-relief-how-to-stop-panic-attacks","status":"publish","type":"post","link":"https:\/\/www.toplinemd.com\/carreras-medical-center\/panic-attack-relief-how-to-stop-panic-attacks\/","title":{"rendered":"Panic Attack Relief: How To Stop Panic Attacks"},"content":{"rendered":"<p><span style=\"font-weight: 400\">First, to understand how to stop panic attacks, we must understand what they are. These attacks can be described as intense and sudden, overwhelming urges of anxiety, panic, or fear. They usually occur with a wide range of emotional and physical symptoms, such as intense sweating, heart pounding, difficulty breathing, and trembling. Some people even have problems with chest pains and may detach from reality, thinking that they are having a heart attack or a stroke.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Fortunately, several calming techniques for anxiety attacks work. From simple breathing techniques to reciting mantras, there are a few things that can effectively stop an anxiety attack. Also, there\u2019s always expert <\/span><a href=\"\/carreras-medical-center\/mental-health-counseling\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">mental health counseling<\/span><\/a><span style=\"font-weight: 400\"> if patients need an extra professional push to find relief or reassurance. On that note, you can always <\/span><a href=\"\/carreras-medical-center\/contact-us\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">contact Carreras Medical Center<\/span><\/a><span style=\"font-weight: 400\"> to have your case assessed by licensed professionals who know how to help.\u00a0<\/span><\/p>\n<h2><b>What Causes Panic Attacks and What The Symptoms Are?\u00a0<\/b><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-1593\" src=\"https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-content\/uploads\/sites\/12\/2023\/10\/Sad-Depressed-Woman-Covers-His-Eyes-With-His-Hands-Surrounded-by-People-Walking-in-Crowded-Street.jpg\" alt=\"Panic Attack in Public Place Woman Having Panic Disorder in City\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-content\/uploads\/sites\/12\/2023\/10\/Sad-Depressed-Woman-Covers-His-Eyes-With-His-Hands-Surrounded-by-People-Walking-in-Crowded-Street-200x133.jpg 200w, https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-content\/uploads\/sites\/12\/2023\/10\/Sad-Depressed-Woman-Covers-His-Eyes-With-His-Hands-Surrounded-by-People-Walking-in-Crowded-Street-300x200.jpg 300w, https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-content\/uploads\/sites\/12\/2023\/10\/Sad-Depressed-Woman-Covers-His-Eyes-With-His-Hands-Surrounded-by-People-Walking-in-Crowded-Street-400x267.jpg 400w, https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-content\/uploads\/sites\/12\/2023\/10\/Sad-Depressed-Woman-Covers-His-Eyes-With-His-Hands-Surrounded-by-People-Walking-in-Crowded-Street-600x400.jpg 600w, https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-content\/uploads\/sites\/12\/2023\/10\/Sad-Depressed-Woman-Covers-His-Eyes-With-His-Hands-Surrounded-by-People-Walking-in-Crowded-Street-768x512.jpg 768w, https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-content\/uploads\/sites\/12\/2023\/10\/Sad-Depressed-Woman-Covers-His-Eyes-With-His-Hands-Surrounded-by-People-Walking-in-Crowded-Street-800x534.jpg 800w, https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-content\/uploads\/sites\/12\/2023\/10\/Sad-Depressed-Woman-Covers-His-Eyes-With-His-Hands-Surrounded-by-People-Walking-in-Crowded-Street.jpg 1000w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p><span style=\"font-weight: 400\">These attacks may occur for several reasons, and in some cases, they happen for no reason at all. Experts agree that people are more likely to experience them if they:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Are Diagnosed with panic or anxiety disorders<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Use specific medications<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Are dealing with substance use problems<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Have specific medical conditions (like an overactive thyroid)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Are dealing with psychosis<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Panic attacks will often occur when people are exposed to certain triggers, which can be different for different people. In other cases, no triggers are necessary to induce an attack.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Still, for the most part, the most prominent triggers are the following:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Public speaking<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Conflict<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Social events<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Situations that remind the person of current or past stressful events<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Typically, the symptoms of a panic attack are the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Chest pain, discomfort<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sweating<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Feeling unsteady<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Rapid heart rate, palpations, pounding heart<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Trembling, shaking<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Breathing difficulties<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Upset stomach, nausea<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Fainting, feeling dizzy, lightheadedness<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Fear of dying<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Feeling detached<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Tingling or numbness<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Fear of losing control<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Feeling as if things are unreal<\/span><\/li>\n<\/ul>\n<h2><b>How To Stop Panic Attacks?\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400\">The swiftness and the intensity of these attacks can make them incredibly scary. Fortunately, several calming techniques for anxiety attacks may help get patients some relief. Some of them help momentarily, while others may be useful in the long run as well.<\/span><\/p>\n<h2><b>Professional Counseling<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Different types of counseling, like cognitive-behavioral therapy, can often help people stop panic attacks. CBT aims to train the person to learn to see frightening and challenging situations in a different light, giving them a chance to approach these same situations without anxiety and, thus, decreasing the likelihood of panic attacks. Apart from changing the patient\u2019s behavior, some evidence suggests that effective cognitive-behavioral therapy may help affect some brain structures that are primarily responsible for the symptoms of these panic attacks.\u00a0<\/span><\/p>\n<h2><b>Medications<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Benzodiazepines like Xanax can bring panic attack relief and address the symptoms of panic attacks when they occur.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Still, medications won\u2019t address the underlying causes that lead to these attacks in the first place. Moreover, they may also lead to dependence issues, and even more problems may stem from sudden withdrawal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">These are prescription medications, and patients will need a panic disorder diagnosis to get these meds. As such, they should only be taken under the guidance of a medical professional.\u00a0<\/span><\/p>\n<h2><b>Recognize The Panic Attack<\/b><\/h2>\n<p><span style=\"font-weight: 400\">One of the best panic attack coping skills is realizing that you\u2019re only having a temporary panic attack and not a heart attack. Often, this will be enough to take away the fear and may allow you to focus on your surroundings and breathing to reduce your symptoms and calm down.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">To make it even more effective, you can always be mindful of your triggers as well. Once you\u2019ve identified them and started to feel the panic kicking in, remind yourself: this is only temporary.\u00a0<\/span><\/p>\n<h2><b>Deep Breathing<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Hyperventilation is a common panic attack symptom, and it may increase fear, which only worsens the situation. Among the most effective panic attack coping skills, experts often mention deep breathing, which can help ease symptoms, along with <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5455070\/\" target=\"_blank\" rel=\"nofollow noopener\"><span style=\"font-weight: 400\">improving focus and emotional well-being<\/span><\/a><span style=\"font-weight: 400\">. Learning deep breathing techniques may also help with lowering stress and blood cortisol levels.<\/span><\/p>\n<h2><b>Mindfulness<\/b><\/h2>\n<p><span style=\"font-weight: 400\">How to stop an anxiety attack? Mindfulness can help you focus on your surroundings. Most panic attacks can trigger feelings of separation from reality and detachment; being mindful can help you combat the attack as you feel it approaching.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">As such, you may try the following strategies:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Recognizing your current emotional state<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Focusing on the present<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Meditating to relax and reduce stress<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">You may also focus on already familiar sensations to give yourself something to pay attention to. For instance, this can mean something as simple as digging your hands deep in your pockets or feeling your hair.\u00a0<\/span><\/p>\n<h2><b>Finding a Focus Object<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Some people will find panic attack relief if they focus all of their attention on something during the attack. This can mean focusing on an object and trying to note every detail about it consciously.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">This can mean anything from watching the clock jerk while it ticks. You may also grab an object near to you and note how it feels its shape, size, color, patterns, and so on. As you focus all of your attention and energy on that object, your symptoms may go away completely or subside significantly.<\/span><\/p>\n<h2><b>Try Light Exercise<\/b><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-1592\" src=\"https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-content\/uploads\/sites\/12\/2023\/10\/Panic-Attack-in-Public-Place-Woman-Having-Panic-Disorder-in-City.jpg\" alt=\"Panic Attack in Public Place Woman Having Panic Disorder in City\" width=\"1000\" height=\"639\" srcset=\"https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-content\/uploads\/sites\/12\/2023\/10\/Panic-Attack-in-Public-Place-Woman-Having-Panic-Disorder-in-City-200x128.jpg 200w, https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-content\/uploads\/sites\/12\/2023\/10\/Panic-Attack-in-Public-Place-Woman-Having-Panic-Disorder-in-City-300x192.jpg 300w, https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-content\/uploads\/sites\/12\/2023\/10\/Panic-Attack-in-Public-Place-Woman-Having-Panic-Disorder-in-City-400x256.jpg 400w, https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-content\/uploads\/sites\/12\/2023\/10\/Panic-Attack-in-Public-Place-Woman-Having-Panic-Disorder-in-City-600x383.jpg 600w, https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-content\/uploads\/sites\/12\/2023\/10\/Panic-Attack-in-Public-Place-Woman-Having-Panic-Disorder-in-City-768x491.jpg 768w, https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-content\/uploads\/sites\/12\/2023\/10\/Panic-Attack-in-Public-Place-Woman-Having-Panic-Disorder-in-City-800x511.jpg 800w, https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-content\/uploads\/sites\/12\/2023\/10\/Panic-Attack-in-Public-Place-Woman-Having-Panic-Disorder-in-City.jpg 1000w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p><span style=\"font-weight: 400\">Research also suggests that light exercise can also have a positive effect on mental well-being. Researchers found that light to moderate exercise for at least 20 minutes on three occasions a week may help people reduce their anxiety.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">If you are currently relatively physically inactive, it\u2019s best that you consult with your doctor before starting any training program. Some evidence suggests that starting aerobic exercise out of the blue may make already existing anxiety disorders worse. Building things up gradually can help you avoid any breathing difficulties.<\/span><\/p>\n<p><span style=\"font-weight: 400\">For starters, you may start with light running or jogging on the treadmill. Also, if you experience breathing problems or start to hyperventilate, seize the exercise, take a rest, and opt for other exercise options such as yoga, swimming, or walking.\u00a0<\/span><\/p>\n<h2><b>If You Need Both Short or Long-Term Help<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Many people experience these attacks, and in most cases, they are only individual incidents caused by a myriad of things, such as increased stress, tiredness, burnout, and more.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">While these episodes can be frightening and may have a significant impact on your everyday life (a negative impact, that is), they are still manageable and highly treatable.<\/span><\/p>\n<p><span style=\"font-weight: 400\">That said, feel free to reach out to our experts to learn more about panic attacks, your triggers, and yourself. Once you identified the root causes of your anxiety and stress, managing the symptoms of these attacks becomes a lot easier.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Schedule an appointment with us today.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>First, to understand how to stop panic attacks, we must understand what they are. These attacks can be described as<\/p>\n","protected":false},"author":3,"featured_media":1591,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[64],"tags":[567,565,568,566,569],"class_list":["post-1590","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-health","tag-calming-techniques-for-anxiety-attacks","tag-how-to-stop-panic-attacks","tag-panic-attack-coping-skills","tag-panic-attack-relief","tag-stop-anxiety-attack"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-json\/wp\/v2\/posts\/1590","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-json\/wp\/v2\/comments?post=1590"}],"version-history":[{"count":0,"href":"https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-json\/wp\/v2\/posts\/1590\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-json\/wp\/v2\/media\/1591"}],"wp:attachment":[{"href":"https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-json\/wp\/v2\/media?parent=1590"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-json\/wp\/v2\/categories?post=1590"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.toplinemd.com\/carreras-medical-center\/wp-json\/wp\/v2\/tags?post=1590"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}