Here you’ll find easy ways to stop a panic attack fast. Every tip is something you can do for free in your own home.
Try to take a deep breath sis, you can do this, you’re okay.
Okay, First Things First – Let’s Break Out of that Panic Attack.
It’s important that you break out of your panic attack by taking a step away from what you’re feeling. I know it’s SO hard and your body is screaming that something is not right. Deep breath here, you can do this.
I need you to talk to yourself like you would a best friend. Tell yourself, “I am okay, my body is having a reaction but I am not dying. I am safe.” Take the time to step outside of your situation and break the control the anxiety has on you.
Right now your body probably feels like it’s buzzing. Maybe your chest is tight and you can’t quite reach that deep breath you feel like you desperately need. Or your heart is racing and feels like it might burst.
This is so common for panic attacks. I want you to know this is normal. You are not some strange anomaly who only feels this way. I’ve struggled with anxiety and panic attacks so trust me when I say I know these tips will teach you how to stop a panic attack fast.
I know this might sound way too simple. You’re probably thinking, “Really Lily? Just tell myself I’m okay? Thanks a lot.” *insert rolling eye emoji here*
But I promise this first step is crucial to try other methods. You have to take just a moment to become present with your situation. Just give it a try.
Focus On Your Breathing – Give This Modified Box Breathing Method a Try!
Focusing on your breathing is an excellent way to break a panic attack fast.
I like to follow a different version of the traditional box breathing method.
With this method you inhale through your nose for four seconds, hold for two seconds, exhale slowly through your mouth for eight seconds, and hold for two seconds. Repeat 5-10 times.
First off, it’s a great way to get your mind centered and focused on something other than what you’re feeling right now.
On a more nerdy note it does wonders for activating your Parasympathetic Nervous System (PNS). The PNS is a branch of your nervous system which controls heart rate, digestion, breathing, and other automatic bodily functions.
When you slowly exhale you can intentionally activate the PNS to slow down your heart rate. This calms your body, lowers blood pressure, and can decrease the level of stress hormones in your blood.
These are all incredibly helpful things when we’re trying to stop a panic attack.
Get Warm – Try To Relax Your Body By Warming Up
Now this method may vary from person to person but I’ve found heat to be the most beneficial with stopping a panic attack.
Some people prefer the cold shock to jolt them out of an overdrive spiral and if that works for you, great!
In my experience relaxing in a warm bath, sitting with a heating pad or heated blanket, or even just running my hands under warm water helps soothe my tensed up body.
Something that helped me work panic attacks is realizing what’s happening physically. For example, when difficult emotions begin to bubble up our minds and bodies try to cope by distracting us. Oftentimes our brains will subconsciously constrict muscles or hold our breath as a way to silence what is actually the problem.
Have some compassion for yourself here. Your body is not sabotaging you and is simply trying to keep you alive the best way it knows how.
The good news is we can consciously override this by practicing mindfulness and using other tips and tricks (like relaxing muscles with warmth) to help.
Journal What You’re Feeling to Stop the Panic Attack Fast
Just like I mentioned earlier, it’s so important to work on becoming mindful of your situation. Journaling is an excellent way to get those spirally thoughts out of your head and onto paper.
Write down all the tangled messy thoughts you might be having. Remember, this isn’t a school assignment so pay no attention to grammar or spelling here. Just blurt it out word vomit style.
Try to figure out what the root of your panic is. What could have triggered you? Any fears that feel like they’re weighing on you? Can you pinpoint one thing? Maybe many little things?
Personally, I love to pray as I’m journaling and ask God to reveal to me what I’m really feeling. Whenever I do this I invite Him to search my heart and show me why I’m so afraid or reactive. I encourage you to do the same!
Feel free to write out a prayer and talk to God. 1 Peter 5:7 encourages us to cast our anxieties on Him because He cares for us. God isn’t easily moved or scared by what our fears are. Even if our biggest worry is that we struggle to trust Him. He can handle our raw feelings, questions, and confusion. He cares for you sis, invite Him into your struggle.
Think About the Good, True, and Lovely
Now that you have some tips to physically stop a panic attack fast, let’s bring it all together and work on the mental side of things.
Rather than letting your mind sit and marinate in all the worst case scenarios and lies, try to do the opposite. Remind yourself what the truth is. Think about the positives.
Maybe this sounds too simple to you but I promise it matters!
Thinking negatively and worrying is what gets us into this mess so thinking positively and trusting will help get us out.
Your body will respond to a figurative mental threat and literal physical threat similarly. So let’s remind our bodies that we are safe and think on the good side.
I love how often the Bible lines up with science. Just look at Philippians 4:8, it says, “…whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”
Yes and amen!
I know it’s tempting to worry and obsess over the “what-if’s” that plague our minds. But we can trust God is faithful and will never leave us. Our worries are safe in His hands!
Ground Yourself to Stop a Panic Attack Fast
One of my favorite ways to become more mindful is to ground myself. If you haven’t heard of this method before, no worries! I’ll explain and even provide some prompts for you to try.
First, grounding is a method used to pull your mind from the spiral and into the present moment. I like to think of it as a way to tap into your mind and release the control your subconscious is holding onto. Overall the goal is to help soothe and ease tension caused by anxiety.
Let’s take a look at a few examples that can significantly help you!
Working with your senses
Try to get 2 or 3 answers for each prompt listed below. You got this!
- What can I see?
- What can I smell?
- What can I hear?
- What can I feel?
- What can I taste?
Here, I’ll go first.
First, I’m sitting at the table I can see knots in the wood and a tiny smudge on my glasses. Secondly, I can smell the smoke from a candle I was previously burning and dinner cooking on the stove. After that I can hear the keys clicking on my keyboard while I type and cars driving by my house. Then I can feel the soft fabric of a fall themed blanket and the warmth of the heating pad in my lap. Finally, I can taste the warm tea I’m drinking and the sour gummy bears I’m snacking on (I have a major sweet tooth, somebody help me lol).
Popcorn Prompts
If you prefer something a little more random give these examples a try.
- How is your hair feeling right now? Is it in a tight up-do? In your face at all?
- Are you sitting or laying down? Any part of your body feel uncomfortable with how you’re resting? Can you move to be more comfortable?
- Can you feel your waist band? Any tight clothing you can loosen to help relax?
- What did you eat for breakfast today? Lunch yesterday?
- Can you find every color in the rainbow in objects around you?
- How many yellow items can you see from where you are?
Following the grounding prompts I listed earlier can be super helpful for relieving overall anxiety. Give it a try whenever you’re experiencing a panic attack.
Try Meditation
Meditation can be super helpful to stop a panic attack fast. Just like the methods I’ve previously mentioned it’s completely free and will bring relief quickly. It simultaneously pulls you from the spiral and then brings to a place of peace. Whenever I slow down and follow a guided meditation it helps me to relax and feel better than before.
Now, when I first heard of meditation I thought as a Christian that was off limits. But, the more I looked into Scripture the more I realized that is simply not the case! We are encouraged to meditate on the law and abide in Jesus.
We should view meditation as a way to fill our minds with God’s truth. The point isn’t to empty our thoughts and fill it with our own versions of “truth” but rather the opposite.
Remember earlier when Philippians told us to “think about such things” well that’s exactly what we’re doing here.
I highly recommend using the Abide app or even YouTube to find some solid meditation scripts to follow.
When I feel to overwhelmed to write or read I like to grab some headphones and a heated blanket and let the Word of God wash my mind and calm my soul.
Although you may have heard about many different opinions and versions of meditation I encourage you to look into it yourself. You may just find it brings you great peace. 🙂
You got this!
Lastly, I just want to say that I’m praying for you. I know how difficult it is to trudge through anxiety and panic attacks. It’s scary and overwhelming. I’m sorry that you are walking through this and I pray God would relieve you of it quickly.
One thing I’ve come to realize about my own anxiety is that it brings me into greater dependence on God. I need Him in a way that others don’t. Even though it’s hard, perhaps it could be a blessing for you too?
I love you and I’m cheering for you!
xoxo
Lily