How To Stop Panic Attacks

Real Research: Strategies to StopPanic Attacks

Panic attacks can be overwhelming and debilitating, causing intense fear, rapid heart rate, and a sense of impending doom. Fortunately, recent research has shed light on effective strategies to stop panic attacks in their tracks. In this article, PRISM presents these evidence-based techniques that can help you regain control during a panic attack and find relief.

1. Mindful Breathing

Recent studies emphasise the power of mindful breathing as a potent tool to combat panic attacks. Mindful breathing involves slow, deep breaths to regulate the body’s stress response. Here’s how to do it:

• Inhale slowly for a count of four.
• Hold your breath for a count of four.
• Exhale slowly for a count of four.
• Repeat until you feel calmer.

Citation: Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169-183.

2. Grounding Techniques

Recent research highlights the effectiveness of grounding techniques, which help bring your focus back to the present moment. Try these methods:

• Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
• Stamp your feet or touch a solid surface to connect with your physical surroundings.

Citation: van der Kolk, B. A., Stone, L., West, J., Rhodes, A., Emerson, D., Suvak, M., & Spinazzola, J. (2014). Yoga as an adjunctive treatment for posttraumatic stress disorder: A randomized controlled trial. JAMA Psychiatry, 71(5), 559-567.

3. Progressive Muscle Relaxation (PMR)

Recent studies highlight PMR’s efficacy in reducing panic attack symptoms. PMR involves systematically tensing and relaxing muscle groups to alleviate physical tension. Here’s a simplified version:

• Tense your fists for a few seconds, then release.
• Move to your biceps, then your shoulders, and so on, until you reach your toes.

Citation: Manzoni, G. M., Pagnini, F., Castelnuovo, G., & Molinari, E. (2008). Relaxation training for anxiety: A ten-years systematic review with meta-analysis. BMC Psychiatry, 8, 41.

4. Cognitive Restructuring

Recent cognitive-behavioural research underscores the importance of challenging irrational thoughts during panic attacks. Identify negative thought patterns and replace them with more rational ones. For example:

• Replace “I’m going to die” with “This is a panic attack, and it will pass.”

Citation: Arch, J. J., & Craske, M. G. (2008). First-line treatment: A critical appraisal of cognitive behavioral therapy developments and alternatives. Psychiatric Clinics, 31(4), 835-849.

5. Medication and Therapy

For severe or recurring panic attacks, consider consulting a mental health professional. Recent research indicates that a combination of medication (such as SSRIs) and therapy (like CBT or exposure therapy) can provide significant relief.

Citation: Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioural Therapy: A Review of Meta-analyses. Cognitive Therapy and Research, 36(5), 427-440.

To Sum Up!

Recent research highlights several effective strategies for putting a stop to panic attacks. Whether through mindful breathing, grounding techniques, progressive muscle relaxation, cognitive restructuring, or a combination of medication and therapy, you can take steps to regain control and find relief during these distressing episodes. If you experience frequent or severe panic attacks, consult a mental health professional for personalised guidance and support. Remember that help is available, and you don’t have to face panic attacks alone.

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