Skip to main content

How To Combat A Panic Attack

This is Lubnaa ....I am a passionate blogger and I love to write about all beautiful things that Life has given to us.


A panic attack is an anxiety disorder. It often ambushes us and we are not prepared for it. The fear comes all of a sudden. We sweat, we breathe heavily, we feel sick and our heart starts racing. Such attacks usually last between 5 and 20 to 30 minutes.

Panic attacks come so suddenly that we can no longer just go to the doctor. It is therefore important that we ourself know exactly what to do when the time comes again. Of course, it would be even better if we are aware as to, how to prevent panic attacks.

14 measures against panic attacks

We describe 14 measures that can help you survive a panic attack and make it as rare as possible. Point 4 is not a measure recommended by us, but gives a brief insight into the conventional medical medication that is prescribed for panic attacks.

1. Recognize and accept the current state.

First of all, it is important that you can recognize when you are having a panic attack and do not believe that your life is actually in danger. If you have had a panic attack at least once, you will know what it feels like, what thoughts you had about it, and what feelings you were feeling.

If the ghost repeats itself, recognize it in time and remind yourself that the last panic attack was over within a short time - and nothing had happened to you. So tell yourself, okay, this is a panic attack. I know that. It will be over soon. Because panic attacks are very short-lived.

In addition, do not stress or blame yourself for having panic attacks. It is just like that. So there's no point in fighting it. It is much more effective to accept the panic attack as an instant part of your life, as a task that must be mastered with a lot of calm and patience, but also with practice of the measures presented here.

When do I need to get help?
However, if you are experiencing a panic attack for the very first time, it is best to see your doctor as soon as possible, as panic attacks can also be signs of serious illness, such as a heart attack or stroke. If the panic attack lasts longer than usual or gets worse than usual, you should seek help. This is also the case when panic attacks determine life and possibly even prevent you from working and deteriorate the overall quality of life.

2. Breathe calmly, slowly, and deeply.

If you are afraid and panic, you breathe quickly, superficially and hectically. On the other hand, those who breathe slowly and deeply cannot be afraid - they say. Because calm breathing signals to the rest of the body: Everything is fine, no need to panic!

So focus on your breath and breathe calmly, deeply and slowly. Count slowly to four as you inhale, and count slowly to four as you exhale. This way you can get your panic attack under control.

However, during a panic attack, the chest often feels very tight, so shortness of breath is quite normal. However, try to breathe deeply from your stomach and fill your lungs slowly and steadily. In this way, the tension in the chest and with it the feeling of fear is released. Another option is the 4-7-8 breathing technique that could be used.

3. Inhale lavender oil.

Lavender essential oil has long been used to relieve anxiety. It has a calming and relaxing effect. So always carry a vial of lavender essential oil with you and inhale the scent from it when you feel a panic attack is approaching. You can also dab a drop or two on the back of your hand or wrist and breathe in the scent from there.

Lavender oil is available almost everywhere. However, pay attention to high quality. It should be 100 percent pure organic lavender oil.

However, if you are also taking anti-anxiety drugs such as benzodiazepines (e.g. diazepam, also known as Valium), it is better not to use lavender oil, at least not if he / she is not at home or wants to leave the house soon, because the combination both of which can lead to increased drowsiness.


4. Be careful with conventional medicine drugs.

When you see your doctor about panic attacks, you will usually be prescribed psychotropic drugs. With psychotropic drugs, however, keep in mind that some of them (especially the benzodiazepines mentioned) can have an enormous addictive potential, which means that you have to increase the dose again and again in order to achieve an effect, as the body develops a certain tolerance towards the drugs .

However, the higher the dose and the more often you have to use the remedies, the stronger are their side effects (tiredness, drowsiness, dizziness, limited ability to think).

Scroll to Continue

In older people in particular, this is often confused with the onset of dementia . On the other hand, when the patient is stopped, those situations can arise against which the remedy was originally used: fear, panic, nervousness, insomnia . Psychotropic drugs should therefore not be taken for panic attacks for more than four weeks.

5. Get some rest.

Optical or acoustic stimuli can intensify panic attacks. If possible, find a quiet place if you have a panic attack. Leave shops, offices, bars - or wherever you are and go e.g. B. to the toilet, where you feel unobserved and can lean your back against a wall. This gives a feeling of stability and security. Close your eyes to focus on your breathing and other strategies to ease the attack.

However, if the panic attack occurs in a quiet environment without any stimuli, it can be just as helpful to do the opposite, namely to go outside, where other people are or to nature (the garden or park) to look through beautiful Sight easier to calm down.


6. Find your triggers.

In some cases, panic attacks occur due to certain triggers, such as closed, narrow rooms, crowds, being alone or also due to certain worries, e.g. B. Money worries when another bill flutters into the house that you know you can't pay.

Knowing your personal trigger can try to avoid it first. In the long term, however, you should seek psychotherapy or other advice centers to ensure that the trigger no longer has such power over you.

7. Get moving!

Some people find it a great relief not to sit or stand still during a panic attack, but to move or even just walk around the block. That way, the mind and body cannot focus as much on the panic, the muscles cannot tense up as much, and the body can do what it would naturally do in panic and fear of death: run away.

It would be even better if you started running as a hobby purely prophylactically:

Because running breaks down excess energy - and excess energy can promote panic attacks if there is a tendency to panic attacks.
Running strengthens the muscles and ensures that they keep moving and relaxed. Otherwise the muscles can tense up quickly - and tense muscles encourage anxiety.
Running also leads to the release of endorphins, substances that make you happy and relaxed and therefore reduce the likelihood of panic attacks.
Running breaks down cortisol , a stress hormone that is also involved in creating anxiety.
Running trains the cardiovascular system, it ensures healthy lungs and a healthy breathing rhythm, so that in the event of a panic attack it is easier to find the right breathing pattern to get out of the panic again.


8. Do mindfulness training.

During a panic attack, you are disconnected from reality. You are in a world of your own. Mindfulness training helps you to ground yourself, to find your way back into reality. You are consciously turning your attention away from the source of fear or worry to other things.

9. Use techniques that relax muscles.

Since panic attacks are always accompanied by enormous muscle tension, relaxation techniques that focus on the muscles are extremely important to prevent panic attacks. But you can also use these techniques if you have a panic attack - but only if you have already mastered the process.

As soon as the mind notices that the body is relaxing, the panic with its obsessive thoughts tends to evaporate. An extremely effective and at the same time very easy to learn method for muscle relaxation and stress relief is progressive muscle relaxation.


10. Create a dream place for yourself.

Choose a nice place in your mind. This can be an actual place where you feel particularly comfortable and which - if you only think of it - gives you beautiful feelings. But you can also think of such a dream place and let it become the purest paradise in your mind.

This can be a particularly beautiful house with luxurious furnishings or a wonderful place in nature.

As soon as a panic attack occurs, close your eyes and go to this place with your thoughts. Imagine every little thing in detail. What are they wearing? How does it look there? How is the weather in this place? How does the floor feel when you walk barefoot on the white beach, stroll over the thick carpets of your villa or walk along the moss-covered path in a fairytale forest.

The visualization of your dream location causes you to relax and become calmer, so that panic attacks can also be alleviated with this measure.

11. Pick a mantra.

A mantra is a word or phrase that can help you get through an emergency situation better. Those who repeat their mantra over and over again during a panic attack are more likely to get out of the panic attack.

A panic attack mantra could be, for example, “My fear has nothing to do with reality, I have nothing to fear.” The mantra regulates the breath and relaxes the muscles.

12. Meditate regularly and do breathing exercises.

Meditating regularly is a great opportunity to reduce stress, practice peacefulness and let your breath flow consciously. As already explained under a calm and deep breath helps enormously in stopping a panic attack.

13.Talk to other people.

If you are concerned that you are going to have a panic attack in the midst of other people; B. in the office, then at least let ONE trusted person in on and let them know how they can help you if you need to.

14. Use an app for panic attacks.

Of course there are also apps that show you the possible measures and coping strategies in the event of a panic attack. In this way it cannot happen that in the middle of the panic you completely forget what you are supposed to do now.


How do you help another person stop a panic attack?

Every sixth adult is said to be suffering from an anxiety disorder. It is therefore entirely possible that at some point you will meet someone who is having a panic attack. How can you help him stop the panic attack or get through it calmly?

Stay calm.
Make sure that the person has enough space (e.g. if the panic attack was triggered in a crowd, on public transport or in the office).
Suggest escorting the person to a quieter place - and if they want to, too.
Remind the person that panic attacks will pass.
Remind the person to breathe calmly and deeply, help them to find the right breathing rhythm and it is best to breathe in the same rhythm.
If possible, do not ask any questions about the panic attack and do not judge any negative statements made by the person.
In no case do not tell the person to just calm down (THAT is exactly what does NOT work with a panic attack), as there is no need to worry or fear. The person is often aware of the latter, but is still afraid!
Just stick with the person, make them feel like they are not alone and that someone is there who understands. If the person wants to be alone, be sure to stay within shouting range.
Even the knock acupressure is a good self-help measure for anxiety, stress and panic attacks. Once you have mastered tapping acupressure, you will show the person who is currently having a panic attack how to use tapping acupressure

This content reflects the personal opinions of the author. It is accurate and true to the best of the author’s knowledge and should not be substituted for impartial fact or advice in legal, political, or personal matters.

© 2021 Lubnaa Parvez

Related Articles