• Olabiyi Dipeolu


Updated: Jan 21, 2020

Panic attacks are scary and it might make you feel like your quality of life is about to get worse. Remember that you will get through them! Sometimes though, you might need to get professional help, and there is no shame in that! If you feel hopeless, please find the closest professional nearest to you. Here are 5 quick ways to stop a panic attack:

1) Take deep breaths

Take deep breaths and breathe out slowly. Inhale for about 7 seconds, then breathe out slowly for about 4 seconds. Continue for around 2 minutes.


Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness.

2) Be kind to yourself

Don’t blame yourself and judge yourself for having to go through the fear of a panic attack


Thinking about it and judging yourself triggers fear and makes you panic more! Worry about being there for yourself rather than condemning yourself. Panic attacks should not make you feel guilt or shame.

3) Practice Mindfulness

Mindfulness means being in the moment and not thinking ahead or thinking of past fears associated with panic attacks.

What exactly is mindfulness?

Being present. Look around the room and count objects, remind yourself what your name is, use your five senses and pay attention to what you feel, the noises you hear, and try to stay out of your head!


It bring you back to reality, and calms your brain down from the stimulus of associated with panic and anxiety

4) Internal prayers

If you are not particularly religious, don’t feel bad. You can still practice internal mantras by reminding yourself that you will get through your anxious period. For those of you who are religious or do say prayers, internal prayers and mantras can help as you feel a panic attack come one. Mainly prayers of gratitude, thankfulness, acceptance of what you are going through and praying to God.

5) Continue with what you were doing before the fear of a panic attack began

Once you start to calm down, continue on with what you were doing before the fear of a panic attack started. You might need to act slower and take your time doing your task.


But it’s important to remember that if you can get through the fear of a panic attack, you can get through anything. Also, you will remind yourself that a panic attack won’t stop you from going on with your life.

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