If you suffer from anxiety, you know how important it is to learn how to stop a panic attack before it gets out of control. Panic and anxiety attacks are not only disturbing but they can seriously interfere with your ability to live a normal life. One of the first steps that should be undertaken in learning how to stop such an attack is to determine whether you are actually having a panic attack. Panic attacks are characterized by an intense feeling that you are dying along with a very rapid heartbeat. Other common symptoms include:

• Shallow breathing

• Fear of having a heart attack

• Fear of going crazy

• Hot flashes

• Chills

• Visual disturbances

• Dizziness

• Numbness or tingling in the hands and/or feet

After you have determined that you are indeed having a panic attack the next step in stopping it is to actually stop yourself. One of the most common problems with many sufferers of panic and anxiety attacks is that the idea of having the attack causes their fear and anxiety to grow. The panic feeds off this and the symptoms become worse almost immediately. Work on physically calming yourself. If necessary, tell yourself and your panic to “Stop!” This can give you a measure of comfort and help you to immediately reduce the onset of many symptoms associated with the attack.

Next, make a point to focus or redirect your thoughts. Racing thoughts are another common problem associated with panic attack. In order to stop a panic attack you need to get your thoughts under control. Diversions work well for this. Consider the following options to divert your racing thoughts:

• Take a walk

• Call a friend

• Exercise

• Snap a rubber band on your wrist

• Listen to calming music

• Read soothing poetry

Breathing techniques can also be very useful in stopping a panic attack. This method can help to soothe many of the symptoms caused by panic attacks including rapid breathing and a rapid heartbeat. Because hyperventilation causes the nerve cells to become more excited when you can get your breathing under control you also stand a much better chance of stopping the attack and reducing your symptoms. Unfortunately, many times individuals suffering from a panic attack tend to hold their breath. They may not even realize they are doing it but this can actually be the worst thing to do in the midst of a panic attack. Instead it is much better to breathe from the diaphragm. In order to make the best use of this technique, it’s a good idea to practice the correct form of breathing when you are in a calm state. Make sure that you are breathing from the stomach and not the upper chest. Practicing this type of breathing when you are calm will better enable you to take advantage of it when you feel a panic attack coming in.

Learning how to stop a panic attack can take time, dedication and practice but the rewards are well worth the effort.