How to stop a panic attack? 5 simple and effective ways

Panic attacks can be a terrorizing and mentally exhausting state of mind that one might have to deal with from time to time. Do you have to deal with similar situations too and are wondering how to deal with this over-powering anxiety? Here’s a list of 5 simple but equally powerful ways on how to stop a panic attack:

A list of 15 panic attack symptoms:

Before going through tips to tackle your panic attacks, you need to be aware about the details of how your body acts like when you’re about to experience an anxiety attack. Here are 15 symptoms:

  • A mysterious sense of looming disaster or danger
  • Unreadable paranoia or fear of death
  • Rapid, pounding heartbeat
  • Sweating
  • Trembling or shaking
  • Breath shortness or feeling a sense of tightness at the back of your mouth
  • Chills
  • Hot burning flashes
  • Nausea
  • Abdominal cramps
  • Tightness in chest, breathing difficulty
  • Headache
  • Dizziness or lightheadedness
  • Tingling in the abdominal area
  • Sudden existential crisis

Provide yourselves some distractions.

If you happen to be sitting somewhere casually like watching television or reading a book and start to feel that a panic attack is about to start, don’t continue to sit there or keep doing what you were. You should try to avoid staying in the same environment for long and try to change it if you can.

  • Take a brisk walk around the block or inside your home while counting your steps.
  • Kick in the vacuum and go on a cleaning drive around the house.
  • Start washing the dishes in a different room.
  • Call a friend or a loved one and ask about how their day went.
  • Go outside of your accommodation or the office to get a breath of fresh air.
  • Splash cold water on your face.

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Breathing properly is important.

Controlling the pins and needles sensation while breathing is not hard if you can control hyper or hypoventilation. Hypoventilation causes shortness of breath inducing your lungs to draw more breath and consequently worsening the situation.

The proper way to inhale is slowly and through your nose and exhale the air out by contracting your abdomen in around 7 seconds. Then make a pattern of holding and exhaling your breath slowly.


Exercise can be a lifesaver for people who have panic attacks. It’s not just a short-term remedy, working out can help you get rid of uncontrollable anxiety for good and helps your tense muscles relax too.

  • Go on a sprint.
  • Take fast-paced walks.
  • Do jumping jacks, sit-stands, burpees.
  • Climb up and down a flight of stairs.

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Practice mindfulness

Having a thought on how to stop a panic attack, Being and staying mindful of your surroundings and environment can help ground you in the reality your brain is asking you to ignore. Your panic attacks make you detach yourselves from the reality of things that are actually happening around you.

Physical sensations that you are familiar with can help you with mindfulness.

Focus on the physical sensations you are familiar with, like digging your feet into the ground, or feeling the texture of your jeans on your hands. These specific sensations ground you firmly in reality and give you something objective to focus on.

Close your eyes

So many of the panic and anxiety attacks trigger from the stimuli around you especially if you’re in a fast-paced, office environment.

Closing your eyes is a natural and quick method to reduce those stimuli. This can block out anything that is prone to trigger your senses into a fight or flight mode.


With more than 10 years of working experiences, I find myself to be a dynamic person who adapts to the changes of working environment. Even though I am multitasking, I do not consider myself as an expert in the niche of what I do. Nevertheless, I believe I have a fair amount of knowledge that many people might find very useful.

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