A panic attack is a sudden rush of intense fear or discomfort that
happens quickly, and often with little to no warning, while a panic attack is
They can be scary and overwhelming, making you feel out of control. Your heart
races, your chest feels tight, and fear takes over. But you’re not alone, and
there are ways to manage them simply and effectively.
A Guided Walkthrough to Stop a Panic Attack
A panic attack often comes out of nowhere and can include symptoms like a racing heart, shortness of breath, dizziness, chest pain, sweating, and a sense of impending doom. While they can feel like a heart attack, they are not physically dangerous. Regardless, the sudden nature of panic attacks makes them inconvenient and stressful if not handled well.
"Having a Panic Attack? The Anti-Struggle Technique - A Guided Walkthrough to Stop a Panic Attack is a YouTube video by Therapy in a Nutshell that provides a guide for those experiencing panic attacks, how to recognize them happening in others, and even methods on how to handle them while in the middle of an attack. Methods include muscle relaxation, deep breathing, and positive self-encouragement.
How Can You Stop a
Panic Attack?
The article "How Can You Stop A Panic Attack" from MedicalNewsToday discusses various strategies to manage the symptoms of a panic attack. The article emphasizes that while panic attacks can be overwhelming, several techniques may help individuals regain control. These techniques improving mental health and well being.
- Acknowledge it will pass: Recognize that the panic attack is temporary and will pass without causing physical harm.
- Deep Breathing: Engage in slow, deep breaths to counteract rapid breathing and chest tightness, which can exacerbate anxiety.
- Grounding Techniques: Focus on physical sensations or surroundings to divert attention from anxious thoughts.
- Mindfulness and Meditation: Practice mindfulness to stay present and reduce anxiety.
- Physical Activity: Light exercise can help release tension and distract from panic symptoms.
- Mantra Repetition: Silently repeating a calming phrase can provide reassurance and focus.
- Visualization: Imagine a peaceful and serene place to help calm the mind.
- Engage in a Task: Performing a simple, repetitive task can distract from panic symptoms.
- Lavender Aromatherapy: Inhaling lavender oil may reduce anxiety levels.
- Medication: In some cases, medication prescribed by a healthcare professional may be necessary.
- Focus on a Single Object: Concentrating on one item can help center the mind.
- Temperature Change: Splashing the face with cold water can stimulate the body's dive reflex, helping to reduce panic.
- Seek Professional Help: If panic attacks are frequent or severe, consulting a mental health professional is advisable.
Do you suffer from panic attacks? Did you learn anything new about them, or how to stop an attack? Share your thoughts and experiences in the comments below!
Featuring...
Empower Tomorrow: Youth Advocacy Summit 2025
Empower Tomorrow: Youth Advocacy Summit 2025
This FREE conference is for youth and their parents/caregivers and bring together young changemakers, community leaders, and advocates to drive social change. This inspiring event equips youth with the knowledge, skills and resources to amplify their voices and take meaningful action on issues that matter most. Join us in person as we build a future to empower young leaders and make a difference in their transition to adulthood.
The Summit will help families and youth/young adults to gain strategies and resources to navigate:
- Transition Planning- Understanding the transition process, developing self-advocacy skills, and preparing for education, employment, and independent living.
- Healthcare Access- Learning the importance of self-care, mental wellness, navigating health insurance, and transitioning to adult healthcare.
Keynote Speaker:
Paul Aronsohn- New Jersey's Ombudsman for Individuals with Intellectual and Developmental Disabilities (I/DD).
Session Tracks
- Transition Track: Presentations on self-advocacy and transition, featuring experts from the New Jersey Department of Education (NJDOE), Vocational Rehabilitation, and the Division of Developmental Disabilities,
- Healthcare Track: Sessions covering self-care, mental wellness, navigating health insurance, and understanding healthcare transition.
Breakfast and Lunch will be provided.
WHEN: Saturday, April 26th, 2025
WHERE: Mercer County College Conference Center
TIME 8:30am-3:30pm
The SPAN Youth Chat
Join us virtually on March 5th from 4:15 to 5:00 PM with Jennie Jimenez, one of the newest additions to SPAN's Youth Engagement Team! Her presentation will explore the critical distinctions between service dogs and emotional support animals, including their legal rights, training requirements, and access to public spaces. Attendees will gain insight into how these animals assist individuals with disabilities, the process of obtaining a service dog, and policies affecting their presence in schools, workplaces, and public settings.
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Resources...
Link to SPAN's website: www.spanadvocacy.org
Link to SPAN's Youth in the Know Resource Page: Youth in the Know
We're here for you! Call SPAN if you need assistance: 1-800-654-7726.
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