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How To Stop A Panic Attack? 12 Ways to Stop A Panic Attack

Panic attacks can be overwhelming and distressing, leaving you feeling helpless and anxious. The good news is that there are proven techniques to help you regain control when panic strikes. In this article, we will explore 12 powerful strategies that can aid in stopping a panic attack in its tracks. Whether you’re a frequent sufferer or experiencing your first panic attack, these practical methods can empower you to navigate through the storm of anxiety and find inner calmness. Let’s delve into these techniques and discover the path to overcoming panic attacks.

How To Stop A Panic Attack?

A panic attack is a sudden onset of intense fear or discomfort accompanied by physical symptoms such as rapid heartbeat, shortness of breath, sweating, trembling, and a sense of impending doom. It can be a distressing experience, but there are various ways to cope with panic attacks.

12 Ways to Stop A Panic Attack & Panic Attack Coping Skills

  1. Breathing Techniques For Panic Attacks: Take slow, deep breaths to regulate breathing and activate the body’s relaxation response.
  2. Grounding Techniques For Panic Attacks: Focus on your immediate surroundings by identifying and describing objects or engaging your senses. This helps anchor you in the present moment.
  3. Progressive Muscle Relaxation: Tense and release each muscle group to alleviate tension and promote relaxation.
  4. Challenge Negative Thoughts: Identify negative thoughts contributing to the panic attack. Replace them with positive or realistic statements.
  5. Practice Mindfulness: Focus on the present moment, observing your thoughts and bodily sensations without judgment.
  6. Distract Yourself: Engage in activities that redirect your attention away from the panic, such as counting, solving puzzles, or listening to calming music.
  7. Seek Social Support: Contact a trusted friend, family member, or mental health professional who can provide comfort, understanding, and guidance.
  8. Use Relaxation Techniques: Explore relaxation methods such as guided imagery, aromatherapy, or yoga to promote a sense of calmness.
  9. Exercise Regularly: Engage in physical activity, which can help reduce anxiety and improve overall mental well-being.
  10. Avoid Triggers: Identify and avoid situations or substances that trigger your panic attacks, if possible.
  11. Cognitive Behavioral Therapy (CBT): Consider seeking therapy from a trained professional who can help you identify and modify the thoughts and behaviors contributing to panic attacks.
  12. Medication: In some cases, medication prescribed by a healthcare provider may be necessary to manage panic attacks. Consult with a professional for appropriate recommendations.

Everyone’s experience with panic attacks is unique, so finding coping strategies that work best for you is essential. If panic attacks persist or significantly interfere with your daily life, seeking professional help for further evaluation and support is crucial.

How To Stop Panic Attacks Forever?

While it is not possible to guarantee that panic attacks will never occur again, there are several steps you can take to manage and reduce the frequency of panic attacks. Here are some strategies that may help:

  • Understand Panic Attacks: Educate yourself about panic attacks, their causes, and their symptoms. This knowledge can help you recognize and understand what is happening during an episode, reducing fear and anxiety associated with the attacks.
  • Seek Professional Help: Consult with a mental health professional, such as a therapist or psychiatrist specializing in anxiety disorders. They can provide guidance and support and develop a personalized treatment plan tailored to your needs.
  • Cognitive Behavioral Therapy (CBT): CBT is a widely used therapeutic approach for managing panic attacks. It focuses on identifying and modifying negative thought patterns and behaviors contributing to panic attacks. CBT can help you develop coping skills and techniques to manage anxiety better.
  • Medication: Sometimes, medication may be prescribed to manage panic attacks. Consult with a healthcare professional who can assess your situation and determine if medication is appropriate for you.
  • Practice Relaxation Techniques: Engage in relaxation techniques such as deep breathing exercises, meditation, progressive muscle relaxation, or yoga. Regular practice can help reduce anxiety and build resilience against panic attacks.
  • Lifestyle Modifications: Adopt a healthy lifestyle that includes regular exercise, a balanced diet, adequate sleep, and stress management techniques. These practices can contribute to overall well-being and reduce the likelihood of panic attacks.
  • Identify Triggers: Pay attention to situations, thoughts, or substances that trigger your panic attacks. By identifying and avoiding or managing these triggers, you can reduce the likelihood of experiencing an attack.
  • Support Network: Build a strong support network of friends, family, or support groups who understand and can provide support during difficult times. Sharing your experiences and feelings with others can help alleviate anxiety and provide a sense of understanding and connection.
  • Self-Care: Prioritize self-care activities that promote relaxation and reduce stress. Engage in activities you enjoy, practice self-compassion, and set healthy boundaries in your daily life.
  • Stay Consistent: Be consistent with your treatment plan, including therapy, medication, or self-help techniques. Consistency is key to the long-term management of panic attacks.

Remember, each individual’s journey with panic attacks is unique, and what works for one person may not work for another. Finding the best strategies for you may take time and experimentation. Be patient and persistent, and reach out for professional support when needed.

A panic attack is a sudden onset of intense fear or discomfort accompanied by physical symptoms such as rapid heartbeat, shortness of breath, sweating, trembling, and a sense of impending doom.
Are you searching for how to stop a panic attack? A panic attack is a sudden onset of intense fear or discomfort accompanied by physical symptoms such as rapid heartbeat, shortness of breath, sweating, trembling, and a sense of impending doom.

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Panic Attacks (Panic Disorder) Facts

Panic Attacks Overview

Panic attacks are sudden, overwhelming fear or distress. Panic disorder, an anxiety disorder, is characterized by them. Panic attacks:

Panic attack definition: A panic attack is a sudden, intense fear or discomfort that lasts minutes. Physical and psychological symptoms are common.

Panic Attack Symptoms (Physical)

  • Panic attacks can cause a rapid or pounding heartbeat.
  • Chest pain or tightness.
  • Shortness of breath, dizziness, or lightheadedness.
  • Sweating.
  • Trembling or shaking.
  • Nausea or stomach discomfort.
  • And choking.

Duration and Frequency

Panic attacks peak within minutes and subside within 20-30 minutes. Some panic attacks last longer. Panic attacks occur frequently in people with panic disorder.

Panic Disorder Triggers

Panic attacks can occur without warning. They can also be triggered by crowded, enclosed, or anxiety-inducing situations.

Impact on Daily Life

Panic attacks can significantly impact a person’s daily life and functioning. Fear of experiencing another attack can lead to avoidance behaviors, which may limit social activities, work, or travel. Over time, this can contribute to feelings of isolation and anxiety about possibly having a panic attack in public.

Panic Attack Treatment

Effective treatment options are available for panic attacks and panic disorder. These may include therapy approaches such as cognitive-behavioral therapy (CBT), which helps individuals understand and manage their panic symptoms, and medication, such as selective serotonin reuptake inhibitors (SSRIs), which can help reduce anxiety.

Panic Attacks and Panic Disorder Statistics

  • Panic attacks are experienced by approximately 2-3% of the population. Panic disorder, characterized by recurrent panic attacks, affects around 2-6% of adults.
  • Age: Typically, panic attacks emerge between 20 and 30, although they can manifest at any stage of life, including childhood and adulthood.
  • Gender: Panic disorder is more prevalent among women, occurring twice as often as men. Biological, hormonal, and socio-cultural factors may influence the higher incidence in women.
  • Co-occurrence: Panic attacks commonly coexist with other mental health conditions. Roughly 60-70% of individuals diagnosed with panic disorder also experience major depression, and many may have additional anxiety disorders such as generalized anxiety or social anxiety disorder.


Estimated percentage of people that experiences panic attacks.

Source: National Institute on Mental Health


people with panic disorder also have major depression and other anxiety disorders like generalized or social anxiety.

Source: National Institute on Mental Health

20-30 yrs Old

Panic attacks usually start between 20 and 30. They can develop at any age, including childhood and adulthood.

Source: National Institute on Mental Health

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Stopping a panic attack before it happens can be challenging, but some strategies may help prevent or minimize the intensity of an impending attack.
Stopping a panic attack before it happens can be challenging, but some strategies may help prevent or minimize the intensity of an impending attack.

How To Stop A Panic Attack Before It Happens?

Stopping a panic attack before it happens can be challenging, but some strategies may help prevent or minimize the intensity of an impending attack. Here are some techniques to consider:

  • Recognize Early Warning Signs: Become familiar with the early signs that indicate an oncoming panic attack, such as increased heart rate, shallow breathing, or unease. Awareness of these signs can help you take action before the panic escalates.
  • Practice Relaxation Techniques: Engage in regular relaxation exercises like deep breathing, meditation, or progressive muscle relaxation. These techniques can help reduce overall anxiety levels and provide a sense of calmness.
  • Maintain a Healthy Lifestyle: Establish healthy habits that support your mental well-being. This includes getting enough sleep, eating balanced meals, staying physically active, and managing stress through exercise or hobbies.
  • Identify Triggers: Recognize and avoid situations, environments, or substances that tend to trigger your panic attacks. While avoiding all triggers may not be possible, being mindful of them can help you prepare and respond proactively.
  • Cognitive Restructuring: Work on challenging and reframing negative thought patterns contributing to anxiety. Replace catastrophic or irrational thoughts with more realistic and positive alternatives.
  • Develop Coping Strategies: Create a personalized toolbox of coping strategies that work for you. This may include visualization exercises, positive self-talk, calming music, or engaging in activities that bring you joy and relaxation.
  • Seek Professional Help: If panic attacks frequently or significantly impact your life, consider contacting a mental health professional. They can provide specialized guidance, support, and additional coping techniques.

Remember that each person’s experience with panic attacks is unique, and it may require trial and error to find the best strategies for you. Be patient and compassionate with yourself as you navigate through this process.

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How To Stop A Panic Attack In Public?

Stopping a panic attack in a public setting can be challenging, but there are techniques you can use to manage the situation and reduce its intensity. Here’s what you can do:

  • Find a Safe Space: If possible, locate a quiet, less crowded area with some privacy. This could be a restroom, a secluded corner, or even stepping outside for fresh air.
  • Practice Deep Breathing: Focus on your breathing and take slow, deep breaths. Inhale deeply through your nose and exhale slowly through your mouth. This can help regulate your breathing and calm your body.
  • Ground Yourself: Engage your senses to ground yourself in the present moment. Identify and focus on specific objects or sensations around you. Describe them in your mind to divert your attention from the panic.
Stopping a panic attack in a public setting can be challenging, but there are techniques you can use to manage the situation and reduce its intensity.
How to stop a panic attack? Stopping a panic attack in a public setting can be challenging, but there are techniques you can use to manage the situation and reduce its intensity.
  • Challenge Negative Thoughts: Replace negative thoughts with positive and reassuring statements. Remind yourself that the panic attack is temporary and that you have successfully coped with similar situations.
  • Use Visualization: Close your eyes and imagine yourself in a calm and safe environment. Visualize a place that brings you comfort and peace. Concentrate on the details and sensations associated with that place.
  • Seek Support: If you feel comfortable, contact a trusted friend, family member, or someone nearby. Let them know you’re experiencing a panic attack, and would appreciate their presence or assistance.
  • Practice Self-Compassion: Remember that panic attacks are a natural response, and you’re not alone in experiencing them. Be kind to yourself and acknowledge that you’re doing your best in managing the situation.
  • Utilize Relaxation Techniques: Incorporate relaxation techniques like progressive muscle relaxation or guided imagery to help calm your body and mind.
  • Use Medication if Prescribed: If you have medication prescribed for panic attacks, follow your healthcare provider’s instructions. Take the medication as prescribed to help alleviate symptoms.
  • Consider Professional Help: If panic attacks in public settings are recurring, consider seeking professional help from a therapist or psychiatrist. They can provide you with strategies tailored to your specific needs.

Remember, it’s important to prioritize your well-being and not be too hard on yourself. You can learn to manage panic attacks more effectively in public settings with time and practice.

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  6. Mindfulness-Based Interventions: Incorporating mindfulness-based practices, such as mindfulness meditation or mindfulness-based stress reduction (MBSR), to enhance self-awareness, reduce stress, and improve overall well-being.
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  1. How To Stop A Panic Attack Fast?

    To stop a panic attack quickly, try deep breathing exercises, challenge negative thoughts, practice grounding techniques, and seek a calm and safe environment.

  2. How To Stop Panic Attacks At Night?

    To manage panic attacks at night, create a soothing bedtime routine, practice relaxation before bed, ensure a comfortable sleep environment, and consider seeking professional help.

  3. How To Stop Waves Of Panic Attacks?

    To manage waves of panic attacks, focus on deep breathing and relaxation exercises, challenge negative thought patterns, use grounding techniques, and seek support from trusted individuals or professionals. Developing coping strategies tailored to your needs can also be beneficial.

How To Stop A Panic Attack? 8 Steps & Tips for Maintaining Your Mental Wellbeing Informative Video

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At We Level Up FL, we are dedicated to providing individualized mental health services tailored to meet each person’s unique needs. Our organization is deeply rooted in extensive research and a profound understanding of the complexities of mental health. With a collaborative approach, our team works closely to develop personalized therapy programs to address the specific challenges and goals of every individual we can assist.

Our unwavering commitment lies in offering empathetic support and guidance throughout the therapeutic journey. We firmly believe in empowering individuals to take charge of their mental health and make meaningful progress toward improved overall well-being. Our customized approach aims to create a safe and nurturing environment where individuals can explore their experiences, develop coping strategies, and foster personal growth.

At We Level Up FL, we recognize the importance of an individualized approach to mental health care. We strive to build a strong therapeutic alliance with each client, working collaboratively to identify their strengths and growth areas. By tailoring our interventions and treatment plans, we aim to optimize outcomes and support individuals in achieving lasting positive change.

With a compassionate and dedicated team of mental health professionals, we are committed to providing high-quality care and empowering individuals on their journey toward personal transformation and enhanced well-being.

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Search We Level Up FL How To Stop A Panic Attack? Resources
  1. National Institute of Mental Health (NIMH) – Panic Disorder Link:
  2. Centers for Disease Control and Prevention (CDC) – Anxiety and Depression Link:
  3. MedlinePlus – Panic Disorder Link:
  4. National Alliance on Mental Illness (NAMI) – Panic Disorder Link:
  5. U.S. Department of Health and Human Services (HHS) – Anxiety Disorders Link:
  6. U.S. Department of Veterans Affairs (VA) – Panic Disorder Link:
  7. Health Resources and Services Administration (HRSA) – Mental Health Services Locator Link: