Panic Attacks: How to Stop Them Naturally

Anyone who has experienced panic attacks knows how terrifying they are. You want nothing more than for it to end. Unfortunately, most of us have no idea how to stop panic attacks once they've started. Although not all of them work every time, there are many techniques to help us keep panic attacks from beginning, or to stop them when they have us in their grip.

Here is a list of some ways to naturally stop panic attacks (if you aren't sure what you are experiencing is panic attacks, refer to the link on the left, Panic Disorder: a Personal Account, listed under resources).

1. Know that it's just a panic attack. We often let ourselves get carried away with the symptoms of these attacks and convince ourselves that it is something else. Reminding yourself that it is only a panic attack and nothing more, can help you to calm down and gain perspective.

2. Stop whatever you are doing, especially if it is some sort of physically exerting activity. Slow down and deepen your breathing. When we panic, we usually begin taking very shallow and rapid breaths, which limits our oxygen intake. When we aren't getting enough oxygen, this can cause us to feel numb, dizzy, and disoriented, which adds to the panic. Taking slower, deeper breaths, will help you to feel more stable, relaxed, and in control.

3. Get somewhere that the air is cooler. Hot air can make you feel smothered and trapped. If possible, get outside and go for a walk with someone you feel safe with. Just be sure to walk slowly, a fast pace will speed up your breathing and could increase the panic.

4. If you suffer from panic disorder, keep photos with you that make you feel happy and safe. When you feel a panic attack coming on, take out the photos and look at them for a while. Think about what was happening when they were taken or imagine that you are there. This can help to ease your nerves and prevent the panic from escalating.

5. If you are with people you feel comfortable with, let them know that you are having a panic attack. They can offer their support and help to calm you down, by reminding you that it is just a panic attack and everything is OK. Having someone there that can lovingly talk you through an attack is invaluable.

6. Repeat an affirmation, quote, or saying that gives you hope, encouragement, and makes you feel safe. This can help you to keep your mind on something positive and take your mind off the panic and fear you are feeling.

In the past when I suffered from panic attacks, I utilized every one of these techniques. If one didn't work, I tried another. Eventually I was able to get control of my panic attacks, and I no longer suffer from them.

Try these techniques yourself the next time you begin experiencing a panic attack, or share them with someone you know that struggles with panic disorder. They may help you to get control of the panic and live with greater freedom. It's certainly worth a try.