Large crowds and busy locations can trigger for panic attacks.
Learning best practices for stopping a panic attack is an important part of coping with the condition. A panic attack manifests itself as a sudden episode of fear or panic that can lead to a variety of negative physical symptoms such as increased heart rate, dizziness, nausea, hyperventilation or shortness of breath, according to the Mayo Clinic. Triggers vary from person to person, as do treatment methods.
Leave the Situation
If you able to realize what triggered you to feel high levels of anxiety, your best bet for quelling the attack is to remove yourself from the situation. Walking away will give you time to think about the situation and decide if you can work through it, or if you need to avoid further exposure to the trigger.
Relax
Minimize the anxiety and physical effects of a panic attack by attempting to relax and calm down. Take slow breaths in through your nose and out through your mouth, which according to website ControlPanicAttacks.net will help normalize your heart rate and counteract the adrenaline coursing through your body. Sit down if you are feeling light-headed or dizzy and sit up straight to ensure you can take deep calming breaths that fill your entire lungs.
Talk Through Situation
Verbally confronting the situation by talking - to yourself or to others - can be an effective way to diffuse tension and anxiety. Rationally talking about your fears will bring a sense of reality to the situation and help make you feel more comfortable with what is going on around you.
Visualize Positive Images
In the event that you are overcome with a panic attack in a situation where you are unable to leave, using positive visualization is helpful. Thinking about something that calms you or imagining yourself in a less stressful place can help ease your racing mind and make your situation more bearable.
Visit Doctor
If you continue to experience unmanageable panic attacks, you should consult a doctor. According to the
Mayo Clinic, treatment options for panic attacks include medications and psychotherapy.
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