How to (Really) Stop a Panic Attack: What You Must Know

Popular panic attack solutions are mostly futile. Get details on two lesser-known techniques that stop panic attacks effectively anytime, anywhere.

And just as the super-sensitive smoke detector goes off when there is no fire, people with panic disorder experience the flight-or-fight response when there is no danger.

A strange thing about panic attacks is that they last only about 10 minutes and are actually harmless.

But they sure don’t feel that way.

Causes of Panic Attacks

No one knows for sure what causes panic attacks, but they usually happen against a background of extreme stress.

Typical stressors are major life changes such as starting a new job, a change in marital status, or the death of a loved one.

Once the stress response is initiated, your breathing becomes fast and shallow and not enough blood and oxygen reach your brain.

This, in turn, can cause you to hyperventilate or “over breathe.”

This causes carbon dioxide levels in the blood to decrease which may be responsible for many of the symptoms of panic attacks. (3)

There may also be a genetic component since the occurrence of panic attacks often runs in families.

Health Conditions That Contribute to Panic

Panic attacks can sometimes be caused by underlying medical conditions. (4)

Low blood sugar or an overactive thyroid can exacerbate anxiety and increase the tendency to panic.

So can the use of recreational stimulants — and this includes caffeine!

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15 Links Between Caffeine and Anxiety

On the other side of that coin, withdrawal from substances, including prescription drugs, can trigger panic.

Mitral valve prolapse, a condition that occurs when a heart valve doesn’t close properly, has been linked to panic disorder. (5)

If you suspect any of these conditions are contributing to your panic, talk to your doctor.

How to Know If You’re Having a Panic Attack

Before you can stop a panic attack, you need to know for sure if that is what’s happening to you.

Your first-ever panic attack is particularly terrifying.

Panic attacks usually come out of nowhere and the first one may make you think you’re dying.

You may head to the hospital emergency room thinking that you are having a heart attack.

But you’ll be sent home after being told that you “only” had a panic attack.

Symptoms of a Panic Attack

Everyone experiences panic attacks a little differently, and not every panic attack is exactly like another.

There are many emotional and physical symptoms associated with panic attacks.

And while you won’t necessarily experience all of these symptoms, the emotional symptoms of panic attacks can be summed up in one word — fear.

During a panic attack, you’ll feel terrified that you are losing control, going out of your mind, or possibly even going to die.

Some people experience feelings of unreality or depersonalization.

The differences between the two are subtle and, when you are in the throes of panic, it’s very hard to notice the distinctions.

Racing heart, shortness of breath, and tightness in the chest are characteristic of both.

But the symptoms of panic usually peak within ten minutes. (7)

The American Heart Association lists these symptoms of a heart attack: (8)

• Discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness, or pain.
• Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw, or stomach.
• Shortness of breath with or without chest discomfort.
• Other signs may include breaking out in a cold sweat, nausea, or lightheadedness.

Women are more likely than men to experience shortness of breath, nausea, and back or jaw pain.

Heart attacks are often (but not always) brought on by exertion.

Panic attacks usually strike with no obvious trigger.

Symptoms of panic disorder often start in a person’s late teens or early adulthood, whereas heart attacks typically occur much later in life.

The average age for a first-time heart attack is 66 for men and 70 for women. (9)

How to Stop a Panic Attack: The Usual (Suspect) Suggestions

When I started looking online at the advice for panic attacks, I got really frustrated.

Most of what I found was not very helpful.

One expert advises “the very best thing you can do is actually nothing.” (10)

Gee, thanks.

Other typical suggestions are to control your breathing by taking deeps breaths or breathing into a paper bag.

But deep breathing can sometimes make panic symptoms even worse! (11, 12)

Another often recommended technique is to consciously relax your muscles.

But as anyone who has had a panic attack can attest, it’s virtually impossible to relax in the middle of a panic attack.

Other suggestions focus on managing your thoughts, such as picturing a happy place, thinking positive thoughts, or reciting a positive mantra such as “I am safe” or “This feeling will pass and I’ll be OK.”

And while learning to manage anxious thoughts is an excellent long-term strategy, it’s not much use in the middle of a panic attack — there is no reasoning with yourself at a time like that!

Another popular piece of advice is to distract yourself by calling a friend, squeezing a stress ball, or even doing jumping jacks.

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And, of course, doctors often prescribe anti-anxiety medications.

But these drugs are highly addictive and have many unwanted side effects.

If these suggestions work for you, that’s great!

However, I’ve found two lesser-known techniques that actually work very well at stopping a panic attack in its tracks.

These are both easy to learn and you can start using them today.

How to Stop a Panic Attack with Tapping

Benefits of Tapping for Panic Attacks

There are many persuasive reasons to try tapping for panic attacks.

It’s easy to learn and can be helpful regardless of the underlying cause of your panic.

You can do this anywhere, even if you’re in public.

Don’t worry about looking a little odd.

It’s possible that people around you will understand what you’re doing.

There is a growing list of famous people including world-class athletes who use tapping to overcome fear, stress, and achieve peak performance. (16, 17)

And lastly, tapping has an extremely high success rate, especially if you work with a certified EFT professional. (18)

The Best Breathing Exercise to Stop a Panic Attack

Alternate nostril breathing is a yoga breathing technique that goes by the Sanskrit name of Nadi Shodhana Pranayama.

At first this may seem odd, but most people breathe through just one nostril at a time anyway, cycling between dominant nostrils. (19)

Research shows that consciously controlling the breath in this way reduces stress and anxiety by activating the parasympathetic nervous system.

The parasympathetic nervous system is responsible for eliciting the relaxation response, bringing the body back into balance after the stress response has been triggered. (20, 21)

While the standard medical treatments for anxiety and panic are anti-anxiety drugs and cognitive behavioral therapy, these are not your only options.

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If you aren’t sure where to turn, you’ll find information on various types of mental health practitioners with a strong emphasis on drug-free treatments in our Mental Health Resources Guide.