Panic attacks can occur suddenly and without cause, leaving you engulfed in fear and anxiety. These episodes can trigger intense physical reactions, including feeling like you can’t breathe or even like you are having a heart attack. Fortunately, there are several strategies to manage symptoms in the moment, including deep breathing, mindfulness exercises, muscle relaxation, and grounding techniques. Learning how to distract yourself during a panic attack can help you regain control and find some relief.
Frequent panic attacks can significantly impact your everyday life and may signal an underlying mental health issue. While it’s normal to feel occasional worry and fear at times, persistent, excessive, and irrational anxiety that interferes with daily life can indicate when anxiety becomes a disorder. However, mental health treatment through behavioral therapy and medications can help manage anxiety disorders and panic attacks over the long term. With the right support, many people dealing with anxiety or panic disorders can lead fulfilling and productive lives and control the attacks.
How Do You Stop a Panic Attack?
Panic attacks are usually unpredictable, and while there is no way to immediately stop a panic attack, you can create a plan and equip yourself with tools to help you manage symptoms until the attack resolves itself. The first step in managing panic attacks is recognizing the symptoms. Although each person may experience them differently, some common signs and symptoms include:
- A sudden, overwhelming surge of fear.
- Rapid heartbeat.
- Excessive sweating.
- Shaking or trembling.
- Difficulty breathing or hyperventilation.
- Chest discomfort or pain.
- Dizziness or lightheadedness.
- Tingling or numbness throughout the body.
- Nausea or gastrointestinal distress.
- A sense of losing control.
- Feeling disconnected from oneself or reality.
- A fear of impending doom.
Panic attacks can occur without a clear trigger, making them unpredictable and challenging to manage. External stressors like social interactions, traumatic experiences, or anxiety-inducing situations such as flying or heights may sometimes provoke them. Additionally, underlying mental health conditions like social anxiety or generalized anxiety disorders can contribute to recurring panic attacks. For those who experience them frequently, treatment options such as psychotherapy, medication, and holistic approaches can help reduce the frequency of attacks.
If you find yourself facing continuing panic attacks, it’s crucial to seek an evaluation from a mental health professional. They can rule out any medical conditions, such as heart or thyroid problems, which may be contributing to symptoms. According to Harvard Health Publishing, effective treatments for panic attacks and anxiety disorders include cognitive-behavioral therapy (CBT), antidepressants, and anti-anxiety medications like benzodiazepines. A therapist can help you identify triggers and develop effective coping strategies. Various medications are available to ease ongoing anxiety or quickly stop panic attacks.
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How Do You Distract Yourself from a Panic Attack?
If you’re wondering how to distract yourself during a panic attack, you’re not alone. It can be an effective way of regaining control and relieving symptoms. Some ways you can distract yourself from a panic attack include:
- Deep breathing and grounding techniques. Deep breathing exercises can distract your mind while slowing down your heart rate and calming your mind. Try inhaling through your nose for a count of 4, holding your breath for a count of 7, and exhaling through your mouth for a count of 8.
- Progressive muscle relaxation. This method involves systematically tensing and relaxing different muscle groups, which not only distracts your mind but also encourages physical relaxation. Start from your toes and gradually move up to your head, tensing and then releasing each muscle group.
- Use visualization and imagery. Visualize a safe place where you feel calm and secure. Envision every detail, including smells, sounds, and colors. This technique can help replace a stressful environment with a tranquil one.
- Tap into your senses. Engaging your senses can foster mindfulness and shift your focus away from the panic. Identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
- Counting and pattern recognition. Counting backward from 100 by threes or sevens can effectively occupy your mind. Additionally, look for specific patterns in your environment, such as finding objects of a certain color.
How Long Do Panic Attacks Last?
Most panic attacks are short-lived, lasting between five and 20 minutes, though some people have experienced them for as long as an hour. Even though they’re brief, they can feel like a lifetime when experiencing one. During an attack, it is important to remind yourself that these feelings will pass and often will be over before you know it. Recognizing that you are experiencing a panic attack rather than a serious medical issue can significantly help in managing your fear and help calm you down. Typically, panic attacks peak within 10 minutes, after which symptoms begin to subside. However, aftereffects of a panic attack, such as feeling fatigued, drained, or generally anxious, can persist for much longer.
How Do You Help Someone That Is Having a Panic Attack?
Panic attacks can be incredibly distressing, not only for the person experiencing them but also for others nearby. While most panic attacks manifest physical symptoms, silent panic attacks can be more subtle and not visibly noticeable, which can cause many to suffer alone. If you’re with someone who is experiencing a panic attack, there are effective ways to provide support. Baptist Health suggests the following techniques to help someone in distress:
- Staying calm. Although you may be frightened, try to keep your emotions in check and help the person navigate through their symptoms.
- Offer comforting words. Let them know they are safe, that you won’t leave, and that the intense feelings will pass.
- Offer support. Ask them if they would like you to help them with techniques to ease the panic attack, such as deep breathing or visualization. Try to avoid telling them what to do, as it can add to their overwhelming feelings.
- Acknowledge their feelings. Let them know you understand how distressful a panic attack can be and that you understand their words and actions.
- Encourage grounding techniques. This can include offering a hand to hold, giving them a textured object to focus on, and speaking slowly and softly about familiar places or positive activities.
- Honor their post-episode needs. People may feel fatigued and down after a panic attack, so help them find a quiet place to relax and respect their needs.
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Moment of Clarity Can Help When Distracting Yourself During a Panic Attack Isn’t Enough
Living with panic attacks can significantly impact your daily routine and overall mental health. While distracting yourself during panic attacks can be helpful in the moment, recurring anxiety or panic attacks may require professional help. Moment of Clarity provides patients with comprehensive mental health evaluations and treatment programs to help them prevent future attacks and effectively manage them when they do happen. We have helped many others just like you in developing healthy coping mechanisms and addressing the root causes of panic attacks, allowing them to live a happier life free from the fear of unpredictable panic attacks. Reach out to us today at 949-625-0564 to discuss your treatment options and schedule your initial evaluation.
External Sources
- Cleveland Clinic — Panic Attacks and Panic Disorder
- Harvard Health Publishing — Panic Attacks: Recognizing and Managing Attacks and Preventing Future Attacks
- Baptist Health — How Do I Help Someone During a Panic Attack?
