A panic attack can be a sudden and intense feeling of fear or anxiety that can be overwhelming and disruptive to daily life. The physical and emotional symptoms can include chest pain, rapid heartbeat, sweating, shaking, difficulty breathing, feeling out of control, and a sense of impending doom. Panic attacks can be triggered by specific situations or events, or they can occur seemingly out of nowhere. 

The good news is that there are many ways to stop a panic attack or reduce its intensity. Here are some effective techniques for managing panic attacks:

  1. Deep Breathing:

One of the most effective ways to stop a panic attack is to practice deep breathing. Slow and controlled breathing can help to reduce the physical symptoms of panic attacks such as rapid heartbeat and shortness of breath. You can try the following breathing exercise:

  • Sit or lie down in a comfortable position, with your eyes closed or open, whichever feels better to you.
  • Inhale slowly and deeply through your nose, counting to 4 as you breathe in.
  • Hold your breath for a few seconds, then slowly exhale through your mouth, counting to 6 as you breathe out.
  • Repeat this breathing exercise several times until you feel more calm and relaxed.
  1. Progressive Muscle Relaxation:

Progressive muscle relaxation is a technique that involves tensing and then relaxing each muscle group in your body, one at a time. This technique can help to reduce tension and anxiety in your body, making it easier to manage a panic attack. You can try the following steps:

  • Find a quiet and comfortable place to sit or lie down.
  • Starting with your toes, tense the muscles in your feet for 5-10 seconds, then release the tension and relax for 10-15 seconds.
  • Move on to your calf muscles, then your thighs, and continue up through your body, tensing and relaxing each muscle group in turn.
  • As you do this exercise, focus on the sensation of relaxation and tension in each muscle group, and let go of any other thoughts or worries.
  • Once you have relaxed all of your muscle groups, take a few deep breaths and rest for a few minutes.
  1. Grounding Techniques:

Grounding techniques can be helpful for people who experience panic attacks that make them feel disconnected from their surroundings. Grounding techniques can help to bring you back to the present moment and focus your attention on your surroundings. Some grounding techniques you can try include:

  • Focusing on your senses: Take a moment to focus on what you can see, hear, touch, taste, and smell in your immediate environment.
  • Counting: Counting can be a simple and effective way to bring your attention back to the present moment. You can count objects in your surroundings, count backwards from 100, or count your breaths.
  • Using imagery: Visualizing a calming scene or image can help to reduce anxiety and bring a sense of peace. You can imagine yourself in a peaceful place, such as a beach or forest, and focus on the sights, sounds, and smells of that place.
  1. Cognitive Behavioral Therapy (CBT):

Cognitive Behavioral Therapy is a type of psychotherapy that can help you identify and change negative thoughts and behaviors that contribute to panic attacks. A therapist trained in CBT can work with you to develop coping strategies for managing panic attacks and help you learn to identify and challenge negative thoughts that contribute to anxiety. CBT is often effective in reducing the frequency and intensity of panic attacks over time.

  1. Medication:



Medication may be necessary for some people to manage their panic attacks, particularly if the attacks are severe or occur frequently. Anti-anxiety medications such as benzodiazepines can be effective in reducing the symptoms of panic attacks, but they can also be habit-forming and may cause side effects.