How to stop a panic attack? When it starts, you feel an imminent danger. A series of physical reactions occurs. More or less violent depending on the fear experienced. But be reassured, you can make progress in managing and overcoming anxiety attacks!
First, let’s take a look at what happens inside yourself. Then, let’s learn how to spot the first signs to calm yourself or someone close to you.
What is a panic attack?
First of all, it is a fear coming from the subconscious mind, awakened by a particular thought and/or situation. Even if it does not seem rational, for the person in crisis, what he or she is experiencing physically is real. During a seizure, they may fear losing control of themselves completely, or even dying. Once the process has begun, it is important to try to defuse the crisis as quickly as possible.
Let us specify that anxiety attacks affect both women and men, and are not so infrequent. Talk about it around you, you will be surprised at the answers. Generally we tend to surround ourselves with similar people, sometimes without even realising it. This is played out on a vibratory point of view… We “attract”.
Often, the fear of having a crisis can create another one: a vicious circle that should be stopped quickly. How can we overcome our anxieties? In order to act in the long term, in-depth work with a therapist is essential. There are many tried and tested brief therapies available.
What happens physically when you have a panic attack?
An old memory waking up
You are not going crazy, I can reassure you. During your anxiety attack, your body acts exactly according to several things. In particular, according to what your thoughts are. But also, according to your subconscious programmes.
For example, as a child you experienced an event during which your brain thought it was dying, even for a short time. Because the brain has difficulty differentiating between reality, what you perceive and what you think.
You may not remember it, but this old childhood memory has created a “program” in you. It is reset when you experience a situation similar to the original one. The exact one that created the pattern, and causes the anxiety attack.
A physiological reaction
This is located in your reptilian brain, which is responsible for “keeping you alive at all costs”. It is a subconscious process, which is triggered automatically by a stimulus, or a set of stimuli. A stimulus is a sensory element (sound, smell, sensation, taste…). It provokes a series of functional reactions in your body.
As a result, a series of reactions take place in your brain, triggering physiological reactions. This causes an anxiety attack. You should know that this can be completely deprogrammed! In kinesiology, we can act on your memories in order to transform them. Then we can finally allow you to free yourself from your anxieties and live serenely.
Symptoms of an anxiety attack
- Perspiration
- Shortness of breath or hyperventilation
- The heart beats fast, trembling
- Thrills
- Hot flashes
- Nausea
- Headache
- Cramps
- Chest pain, your throat tightens up
- The extremities go numb
- Fainting may occur
- Feeling that reality is unreal, feeling detached from oneself.
Feeling a panic attack coming: what to do?
First steps to manage a panic attack
- Move to a quiet place as soon as the first symptoms appear. If not better than the toilet, this will do the trick.
- Put one hand on the heart and the other on the solar plexus, at the stomach level.
- Close your eyes and ignore the outside world by going completely inside yourself.
- Breathe in deeply, swelling your stomach, and then breathe out all at once.
- Repeat this several times. You will feel your heart rate slowly slow down.
- Drink water if you have some nearby, as soon as the tremors have subsided a little.
- If you feel any discomfort coming on, take a drop of peppermint essential oil under your tongue. Or Rescue (Bach flower).
- Repeat over and over again a positive sentence such as: “I am calm, everything is fine“.
- Visualise yourself in a bright and loving bright bubble of protection. Or travel in your inner garden (you can do a hypnosis sessions with me to go there easily)
Find your “reassuring tool”
Finally, I advise you to always have your precious stone (see above). You can also have it as a necklace around your neck. However, remember to purify it regularly in the appropriate way. Be careful, not all stones can stand the sun. If you have any doubt, put it on a flower of life. Or in a Tibetan bowl that you make sing.
As soon as you come to your senses, remember that everything is fine. Your sense of danger is not real, but a physical reaction to a stimulus. Or to a creative thought of a strong emotion. No big rhinoceros on the horizon? All is well then, no risk of immediate attack!
In order to gradually reduce the number of anxiety attacks, you can start meditation. There are many ways, which will not necessarily take you long. Please, ask your FREE morning meditation to start with!
What to do if a person has a panic attack?
Do you notice that someone or someone close to you is having an anxiety attack? You can greatly help him or her with small, simple gestures and a lot of kindness. In fact, the last thing the person needs is judgment! This would just increase their symptoms and the pressure they are experiencing internally.
Gently ask for calm around the person in a confident and clear voice.
With gently gestures, without raising your voice, invite the person having an anxiety attack to sit or lie down. It’s to prevent the person from hurting themselves in case they faint.
Soft physical contact
Make him/her feel, through physical contact, that you are there, without being intrusive. Prefer the shoulder or back. Avoid touching the thighs or even the stomach, which are more intimate areas for some people. If she needs to lie down, place your hand gently on her forehead. This will activate the revascularization of her frontal lobe gradually.
Offer her to breathe deeply together,
It’s important that you breath with the person, at the same time, so that she can copy intuitively.
Bring him water and a coat. Prefer something soft and reassuring to cover her if she wishes. If he has a rejection reaction, don’t take it personally. The person is not able to express anything other than primary reactions, his brain is no longer coherent.
Do not judge, be benevolent
Don’t talk too much: she needs to feel calm and safe. Feeling reassured. These waking processes are unconscious. They can bring the person into a state of regression. This is normal, she will calm down slowly.
Stay very calm
Do not panic yourself, even if it can sometimes be impressive. Visualise a beautiful, calm meadow with large trees. She will be able to feel your vibration calming down and hers will adjust to yours naturally.
Meanwhile, ignore the world around you, take her on a journey into your bubble of calm. She doesn’t want to feel like the centre of attention in a crowd, but to feel safe.
My advice as a therapist to manage anxiety
First of all, whether you’re the one having an anxiety attack or the one helping out, cheer up! Above all, be reassured. You can overcome anything. If you work with me in therapy, or follow me, you will always hear me say “together everything is possible”!
Indeed, I am happy to have had this worry of anxiety attacks in the past. Because it has pushed me to try many holistic therapies. It allows me to understand what you are going through today. And above all, how to help you to overcome anxiety. People I helped progress wonderfully well on the road to serenity and fullfilment. You too can do it!
By releasing associated memories with kinesiology, we can put an end to panic attacks. Actually, NO, it doesn’t take 15 years of therapy to get over it! Believe me, sometimes a few sessions are enough… I haven’t done any shorter.
Tip 1: Meditation and dance
Take some time for yourself each with a meditation practice, even a short one, in order to centre yourself. If you don’t know how to start, read my shared article above. If you prefer movement, try dance therapy ! It also allows you to let off steam and let go of the head a little… that is spinning too much. Listen to ambient music before sleeping, it will calm you down.
Tip 2: Don’t be alone
Surrounding yourself well with people who really care about you is important. Don’t isolate yourself, there are bound to be people like you, or who are able to understand you.
Tip 3: Follow a therapy that suits you
Finally, remember that it is possible to put an end to anxiety attacks. You don’t have to “live with it”. Holistic therapies are really very effective. When I trained in Reiki I found that it was very calming. And to heal myself, kinesiology and hypnosis have been super effective. In other words, I became a specialist on the subject afterwards. If you want to try it, in person or online, contact me! We will find the right tools for you.
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