How to Stop a Panic Attack from Taking Over

We can all get ourselves going, thinking about the worst-case scenarios over and over again, but most of us have learned that doesn’t help, and tends to get us into a panic.

For some, panic and anxiety is an illness, and treatment is advised. I am not directing the following comments to that, but more to people, like me, who can nip a panic attack in the bud. Here are a few ways to do that…

1. Get in touch with the actual sensations you feel when you start to get overly anxious. Do you have sweaty palms or pains in your body? Being conscious of what’s going on in the body can be grounding.

2. Watch the spinning thoughts in the mind. When someone is anxious, contradictory thoughts may be held at the same time. A racy mind is common before the onset of a panic attack—question what is being said—ask yourself, “is this true?” Of course, much of it will not be.

3. Once you are aware of your sensations, and what the mind is telling you, it’s time to replace these thoughts with something pleasant. What place makes you feel the calmest? A beach, a mountain lake, just looking at flowers in a garden? Whatever it is, bringing this “calm place” to mind during times of stress, can calm you down.

4. Exercise it out. Built up anxiety that feels like it’s about to pop can be channeled into productive energy when you start to exercise. Even 10 minutes of exercise can make a difference.