01 – 4 Steps to Take to End a Panic Attack Immediately

In this tutorial, I’m going to share with you the four steps you can take to end a panic
attack immediately.
Too many people experience frequent panic attacks and end up living their lives in fear
and avoiding situations that frighten them.
Fortunately you can learn how to end panic attacks in as little as three minutes.
Here are four steps you can take to stop a panic attack immediately.
Step number one, relax.
Try to calm yourself by taking slow, deep, complete breaths.
Try to remember that you are only having a panic attack and that nothing more serious
is happening.
Continue to relax by taking slow, deep, and complete breaths.
Doing this will help to relax your body, which is the first step for reversing the release
of adrenaline, which is what starts a panic attack.
Step number two, stop negative thoughts.
Stop the negative thoughts that are taking over by shouting stop inside your head.
This helps to disrupt the emergency message that your brain is sending to your adrenal
glands.
Often, when you are suffering from a panic attack, you will fall into an endless loop
of repeating the same negative thoughts over and over again.
Disrupting this infinite loop provides you with the opportunity to replace these negative
messages with more positive and calming ones.
Step number three, use coping statements.
Use a positive statement that is at least as strong as the negative thoughts that you
are experiencing.
You want to choose a statement that addresses the negative thoughts.
Brainstorm the kind of fearful thoughts that are bringing on your panic attacks and make
a list of coping statements that you can look at when you need to think of a positive coping
statement.
For example, if you think you are having a heart attack, which is common in the middle
of a panic attack, you can try telling yourself that you are only experiencing a panic attack
and if I just relax, it will be over.
Step number four, accept your feelings.
It is imperative that you accept your feelings as minimizing the experience will only serve
to perpetuate it.
Start by identifying the emotion that you are feeling and determine the reason why you
feel it.
Then validate the feeling as well as the basis for feeling it.
Fear is a positive emotion that reminds us to take care of ourselves.
Listen to your feelings.
Take care of yourself and keep your feelings in proportion to the situation.
Follow these four steps when you are experiencing an anxiety attack and you will be able to
stop it immediately.