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Stopping Panic Attack: Important Tips For Immediate Relief

Stopping Panic attacks occur suddenly & for no apparent reason, many people suffer from anxiety disorders. We have the best tips for dealing, with panic attacks and immediate relief measures. Dizziness, racing heart, sweating – what sounds like the symptoms of a severe illness are “only” the classic side effects of a panic attack. But anyone who such an attack has attacked out of nowhere knows that the fear felt is existential.

“Panic attacks are a great burden for those affected.” Among other things, because they come out of the blue and you live with the constant fear that it can happen again at any time.

The panic mainly occurs in everyday situations. In the supermarket or when sitting on a packed bus. After a few minutes, the fear usually subsides. The causes of the panic attack are many. “Continuous stress or traumatic experiences are typical causes of anxiety disorders.”

Stopping Panic Attack: Typical Symptoms Of A Panic Attack

Panic attacks come out of nowhere and are usually quite violent. Typical symptoms of a panic attack are:

  • strong palpitations
  • dizziness
  • Sweats
  • Fear of death
  • Tremble
  • Shortness of breath
  • the feeling of fainting
  • Urge to stool and urinate
  • Loss of control

The symptoms subside after ten to 30 minutes.

Prevent Panic Attacks

Anyone who regularly suffers from panic attacks cannot avoid finding the cause and, if necessary, therapy to treat the anxiety disorder. But there are a few tricks that can make panic attacks less likely.

  • Reduce stress
  • get enough sleep
  • regular meals
  • Avoid coffee, black & green tea
  • Avoid foods rich in sugar
  • do sports regularly

Quick Help With  A Panic Attack

Here is a few help that will help you in the acute situation. However, if you suffer from a panic attack more often, you should talk to a psychologist.

Breathe Calmly

During a panic attack, breathing is often faster and shallower, increasing anxiety. When panic overcomes you, the first step is to sit up straight and breathe deeply and regularly. You take a deep breath, inhale through your mouth and exhale through your nose.

Relaxation Of The Muscles

If panic overcomes you, your entire body is suddenly tense. And this tension encourages terror. At the first signs of an attack, attention should be paid to the relaxation of the individual parts of the body.

The neck can be stretched by turning the head left and right and pulling it towards the shoulder. If there is a little space available, you can stretch yourself up and stretch your entire body.


Nothing helps against a panic attack as a distraction. Instead of fear, think of something beautiful. The next vacation, an appointment with friends, something tasty to eat that you can cook for yourself later.

Allow Fear

Even if you focus your thoughts on something beautiful, fear should still be allowed. It is there, after all, and is nothing to be ashamed of. It is helpful if you learn to accept and accept them.

Make People Aware That The Fear Will Quickly Go A

An essential characteristic of a panic attack is the relatively short length of time that it lasts. In most cases, it takes between ten and 30 minutes. You should think about that and calm yourself down by thinking that everything will be all right again in a moment.

Long-Term Help With Panic Attacks

Anyone who regularly suffers from panic attacks should speak to a professional about their problem. A psychologist can use therapy to find the cause of panic attacks and help regain control of your body.

Important Note: 

The information in this article is provided for informational purposes only and is not a substitute for a doctor’s diagnosis. If you are unsure, have urgent questions, or have complaints, you should contact your doctor.

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