How to Stop Panic Attacks

Panic attacks are serious business. Panic attacks can get in the way of having a normal life. Live without fear and control your panic attacks using these steps. It’s not going to be easy and you’re going to need help, but with dedication and courage, you too can overcome panic attacks.

Here’s how.


Are you a victim of panic attacks? Most experts agree that panic attacks often start abruptly, peaks in ten minutes and can last up to 30 minutes. However, panic attacks take in different incarnations in every victim, so it can be hard to identify.

Panic attacks can, however, include the following symptoms:

  • Accelerated heart rate
  • Trembling
  • Shortness of breath
  • Sweating
  • Chills
  • Nausea
  • Trouble swallowing
  • Headache
  • Dizziness
  • Dry mouth
  • Chest pain
  • Abdominal cramping
  • Faintness
  • A sense of impending death

Panic attacks can feel and look pretty frightening to the people experiencing them and to the people who are witnessing them. That is why treatment and stopping panic attacks as soon as possible as it could be a trigger to something worse, like a heart attack.

Panic Attack Triggers

No one knows for sure what causes or triggers a panic attack. They can vary from person to person, but it’s generally agreed that panic attacks arise from a sense of loss of control. Victims can also feel physically threatened or in situations where they feel they are unstable in. However, that perception of threat is felt only by the victim, and generally people around them do not recognize it. That’s why panic attacks can also be a surprise to others when they happen.

Identifying the panic attack triggers are key in stopping panic attacks altogether. If the victim perceives that he or she is going into a situation where they will feel threatened and unstable, avoid it at all costs. Don’t convince or let yourself be convinced that “facing the problem” is the best option. It is not. Panic attacks can be uncontrollable, so avoiding unpleasant scenarios is the best way to prevent panic attacks from even happening.

Get Enough Sleep

Get enough sleep in the right hours of the night, which is around 9:00 pm to 6:00 am. Sleeping right is said to help your brain attain elements that is needed for self-regulation and self-control.

Eat Right

Your daily diet is a great influence to your body chemistry. Choose food that will maintain and use accessible energy sources. This means your diet should include:

  • Complex carbohydrates (vegetables, fruits and whole grain food)
  • Proteins (meat)
  • Omega-3 fatty acids (fish and olive oil)
  • B-complex food (eggs, legumes, leafy green vegetables)
  • Vitamin water or vitamin spectrum dietary supplements

Make sure that you take the recommended daily dosage for victims of panic attacks. There is a close relation between your brain’s chemistry and panic attacks, so eating right is imperative. Essential fatty acids, for example, help nerves become healthier. When nerves are healthier, they transmit better, helping you to become less confused, and in turn, less threatened with your surroundings.

Preventing Panic Attacks

When you’re feeling a panic attack about to come on, get out of the place that is providing the stimulus overload. Find a small, contained and quiet place where you can get a grip on yourself. Sitting in a car, finding a quiet corner, or going to the bathroom are all places where you can escape to.

If you’re about to go to a place where you know has the potential to triggering a panic attack, take vitamins.

Specifically extra vitamins or an energy drinks 20 to 30 minutes before going there. This will give you reserve energy for three to four hours, preventing an attack.

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