Ways to Stop the panic attack by psychotherapists

First, welcome to the group! These past few years proved to us more than ever the expression “that doesn't kill you makes you stronger”. Our proper response to each situation is the principal way to cope with various events, especially the panic attack that often occurs even when we are simply living life on our own, without any immediate disturbance.

Symptoms are fast heartbeats, sweats, tremblings, breathing difficulties, debulation, chest/stomach pains that can last from 5 to 20 minutes.

The treatments after we understand this concern are:

Do not be affected by immediate fear, and do not allow that feeling to stop the activity of your day or life. Of course it will pass quickly and you'll realize that you're concerned for no reason.

You talk to yourself (yes, as you read, but make sure you do it somewhere where no one is listening or seeing you), say words like “I don't have any problem, I'm pretty good”, <x2 I'm not afraid, all of this will pass for a little bit”

There's no need to create distractions, thinking that's how it's gonna go. In fact, the best way to cope is to be aware of the presence of panic attack without denying it.

Since one of the symptoms is the difficulty of breathing, the best thing you can do at that moment is to regulate it (back in break out). Put your hand under your chest (in the middle), close your eyes, slowly take a deep breath, hold it for seconds, and let it go very slowly (this action is suggested to become 5-6 times or until you feel calmer).

Avoid negative thoughts, turn away from imagination any tragic ideas that could add to their fear because it is certain that none of them will happen.

Take care of cigarette, coffee, and alcohol consumption because they often cause panic attacks

Take some time for physical activity for at least 1 hour and if you're extremely busy, a 10-minute enough to change your heart a little bit.