We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

体育投注网址Panic attacks are sudden, intense surges of fear, panic, or anxiety. They are overwhelming, and they have physical as well as emotional symptoms.

Many people with panic attacks may have difficulty breathing, sweat profusely, tremble, and feel their hearts pounding.

Some people will also experience chest pain and a feeling of detachment from reality or themselves during a panic attack, so they make think they’re having a heart attack. Others have reported feeling like they are having a stroke.

Panic attacks体育投注网址 can be scary and may hit you quickly. Here are 11 strategies you can use to try to stop a panic attack when you’re having one or when you feel one coming on:

体育投注网址While hyperventilating is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack.

If you’re able to control your breathing, you’re less likely to experience the hyperventilating that can make other symptoms — and the panic attack itself — worse.

Focus on taking deep breaths in and out through your mouth, feeling the air slowly fill your chest and belly and then slowly leave them again. Breathe in for a count of four, hold for a second, and then breathe out for a count of four:

体育投注网址Some people find it helpful to find a single object to focus all of their attention on during a panic attack. Pick one object in clear sight and consciously note everything about it possible.

体育投注网址For example, you may notice how the hand on the clock jerks when it ticks, and that it’s slightly lopsided. Describe the patterns, color, shapes, and size of the object to yourself. Focus all of your energy on this object, and your panic symptoms may subside.

Much like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible.

Consciously relax one muscle at a time, starting with something simple like the fingers in your hand, and move your way up through your body.

Muscle relaxation techniques will be most effective when you’ve practiced them beforehand.

体育投注网址What’s the most relaxing place in the world that you can think of? A sunny beach with gently rolling waves? A cabin in the mountains?

体育投注网址Picture yourself there, and try to focus on the details as much as possible. Imagine digging your toes into the warm sand, or smelling the sharp scent of pine trees.

This place should be quiet, calm, and relaxing — no streets of New York or Hong Kong, no matter how much you love the cities in real life.

Endorphins keep the blood pumping in exactly the right away. It can help flood our body with endorphins, which can improve our mood. Because you’re stressed, choose light exercise that’s gentle on the body, like walking or swimming.

The exception to this is if you’re hyperventilating体育投注网址 or struggling to breathe. Do what you can to catch your breath first.

on hand and put some on your forearms when you experience a panic attack. Breathe in the scent.

You can also try drinking lavender or . Both are relaxing and soothing.

Lavender should not be combined with benzodiazepines体育投注网址. This combination can cause intense drowsiness.

体育投注网址Repeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack.

体育投注网址Whether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on loop in your head until you feel the panic attack start to subside.

Benzodiazepines体育投注网址 may help treat panic attacks if you take one as soon as you feel an attack coming on.

体育投注网址While other approaches to the treatment of panic may be preferential, the field of psychiatry has acknowledged that there is a handful of people who will neither respond fully (or at all in some cases) to the other approaches listed in above, and as such, will be dependent on pharmacological approaches to therapy.

These approaches often will include benzodiazepines, some of which carry FDA approval for the treatment of this condition, such as alprazolam (Xanax).

Because benzodiazepines are a prescription medication, you’ll likely need a panic disorder体育投注网址 diagnosis in order to have the medication on hand.

This medication can be highly addictive, and the body can adjust to it over time. It should only be used sparingly and in cases of extreme need.

Read this article in Spanish