4 Ways to Stop a Panic Attack

Individuals with substance use disorder (SUD) and co-occurring mental health issues may experience panic attacks. Unlike anxiety attacks, panic attacks do not always have a known trigger. Some people experience panic attacks during everyday activities without exposure to any obvious catalysts. Many people with SUD have co-occurring anxiety-related mental health disorders, including panic disorder (PD). According to MedlinePlus, panic disorder “causes repeated panic attacks, which are sudden periods of intense fear, discomfort, or a sense of losing control. These attacks happen even though there is no real danger.” West Coast Recovery Centers teaches clients essential coping skills to stop a panic attack.  

Why Is It Important to Know How to Stop a Panic Attack?

Panic attacks can cause significant emotional distress and frightening physical symptoms, including rapid heartbeat, chest pain, muscle weakness, and tremors. The feelings of dread that often accompany panic attacks may interfere with a person's ability to function at home or work. 

Many people with SUD also have co-occurring conditions affecting their stress tolerance. According to Psychiatric Times, “Generalized anxiety disorder (GAD) and panic disorder (PD) with and without agoraphobia had the highest associations with [SUD].” Understanding how to manage symptoms and stress allows people to live healthy and fulfilling lives. Clinicians at West Coast Recovery Centers provide clients with the resources and tools to stop or avoid panic attacks. 

4 Effective Ways to Stop a Panic Attack

Panic attacks are disruptive and may cause people to avoid certain situations, thoughts, or people. Individuals recovering from substance abuse have a higher risk of experiencing panic attacks and other symptoms of chronic anxiety. Treatment provides clients with the skills and coping techniques to effectively manage feelings of panic. Below are four ways people can stop a panic attack:

#1. Use a Variety of Grounding Techniques

People benefit from having a variety of grounding techniques and exercises to draw from in moments of high emotional distress. Mental health professionals work with clients to develop appropriate and practical grounding techniques to address potential triggers or stressors. Most grounding exercises are tailored to the specific needs and preferences of the individual, making them more effective. 

Some standard grounding techniques used to reduce feelings of panic include: 

• Deep breathing exercises 
• Touching objects (e.g., holding an ice cube)
• Physical activity, including taking a short walk
• Meditation or mindfulness exercises 
• Focusing on multiple senses (e.g., taste, touch, smell, or sight)
• Guided imagery 
• Positive self-talk or affirmations

Everyone has different objects, routines, or ideas they find comforting and calming. West Coast Recovery Centers helps clients develop and practice tailored coping techniques for managing panic attacks. The clinical team works with each client to determine what factors may affect how they respond to stress, anxiety, or panic. Creating a toolbox of grounding techniques prepares clients to manage panic attacks in everyday situations. 

#2. Stop a Panic Attack With Positive Self-Talk

Panic attacks affect how people think and feel about themselves and the world around them. In the moment, people might begin to think negatively about themselves or their circumstances. Consciously focusing on positive self-talk or calming mental imagery helps people stop panic attacks and change their line of thinking entirely. 

Some examples of positive self-talk people can use during a panic attack include: 

• “I am safe.” 
• “These thoughts and feelings will pass.” 
• “I can get through this.” 
• “This is not the first time I have felt this way.”
• “I have made it through this before and will again.” 
• “There are people here who support me.”
• “Today, I have people I can count on.” 
• “I am doing the best I can at this moment.” 

According to Behaviour Research and Therapy, researchers “found that practice in thinking about worry topics in more positive ways (whether verbally or in images) reduced subsequent” intrusive thoughts. People are less likely to spiral and continue experiencing panic attacks if they change their train of thought to something more calm, neutral, or positive. 

#3. Leave the Area and Find a Safe Space

People, places, and situations can trigger panic attacks. Sometimes, leaving the area and finding a safe space to practice coping skills stops a panic attack. 

Some examples of places where people often feel safe include: 

• Home 
• Bedroom 
• Car 
• Bathroom 
• Closet 
• Outdoors

Deciding to leave the area and walking away can disrupt a panic attack and promote calm. However, leaving the area entirely is not always possible. For example, if someone is at work, they may be unable to go home where they feel safe. Instead, people may need to locate a private space, like a bathroom or office, where they can be alone until they feel comfortable returning to work. 

#4. Stop a Panic Attack by Maintaining a Daily Routine

Sometimes, people can stop panic attacks by creating a low-stress daily routine. 

Below is an example of a workday routine:

• 8:00 am - Get up 
• 8:30 am - Eat breakfast 
• 9:00 am - Go to work 
• 12:00 pm - Take a lunch break
• 3:00 pm - Take a work break 
• 5:00 pm - Go home 
• 6:00 pm - Eat dinner
• 7:30 pm - Begin nighttime routine 
• 8:00 pm - Prepare for bed
• 9:00 pm - Go to sleep

Planning ahead and knowing what comes next can stop panic attacks. For example, someone struggling with anxiety while interacting with a client at work can remind themselves they have a break coming in five minutes.  

Panic attacks can impact a person's quality of life by interfering with their ability to function or complete daily tasks. The symptoms and side effects of panic attacks feel frightening, and some people may go to great lengths to avoid panic attacks, including self-isolating. Clients in treatment for substance use disorder may experience additional stress and more severe symptoms of anxiety if they have unmanaged co-occurring panic disorder. West Coast Recovery Centers treats co-occurring panic disorder and other mental health issues using psychotherapy and other therapeutic modalities. The care team ensures clients have the skills and tools to manage panic attacks. Learn more about our programs and services by calling our office today at (760) 492-6509.