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

Popular remedies for panic attacks are usually unhelpful. Get details on two lesser-known techniques that stop panic attacks effectively anytime, anywhere.

Have you ever experienced a smoke alarm going off in your home, but there was no smoke or fire?

A physiological false alarm in your body results in a panic attack.

Your body has an alarm system, the sympathetic nervous system.

When facing perceived danger, the sympathetic nervous system triggers the stress response.

Your heart starts racing, your breath becomes faster and shallow, and blood moves away from your organs to your limbs, getting you ready to either flee or stay and face the danger.

And, just as the too-sensitive smoke alarm emits a piercing sound when there is no fire or smoke, people with panic disorder experience the flight-or-fight response when there is no real 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 (overbreathe).

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, in part, by underlying medical conditions.

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

So can the use of recreational stimulants, including seemingly innocuous caffeine. (4)

Related on Be Brain Fit —
15 Links Between Caffeine and Anxiety

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

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.

Panic Attack or Heart Attack? How to Tell

There’s a lot of overlap between the symptoms of a panic attack and those of a heart attack.

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

It’s particularly hard to tell the difference if you’ve never experienced either before.

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

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

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.

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

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 oft-recommended technique is to consciously relax your muscles.

But, as anyone who has had a panic attack can attest, it’s virtually impossible to will yourself 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.

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.

Tapping might seem unusual to you, but there’s evidence that it works by turning off the stress response, reducing levels of cortisol, balancing neurotransmitters and hormones, reducing muscle tension, and altering brainwave activity. (14, 15)

Related on Be Brain Fit —
Find step-by-step instructions for doing the tapping sequence for anxiety, including a diagram of tapping points, in 11 Benefits of Tapping for Anxiety Relief.

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

You can do it 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.

And lastly, it works.

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. (18, 19)

Much like tapping, alternate nostril breathing gives you a way to actively halt a panic attack and can be done anytime you start to feel panicky. (20)

And, unlike typical breathing exercises, this won’t make your panic worse.

Here’s how to perform alternate nostril breathing.

Where to Find Professional Help for Panic Attacks

Note that everyone is different and no one technique can be guaranteed to work for everyone.

If you’ve failed to conquer panic attacks on your own or feel that they are interfering with your life in a significant way, it may be time to seek professional help.

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

Related on Be Brain Fit —
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.

You may want to consider working with a certified EFT practitioner.