How Do You End Anxiety and Panic Attacks Fast? The particular symptoms of a panic attack will vary depending on the person—and not every panic attack mimics what you might see on TV or in movies reveal how to end anxiety and panic attacks fast. But typically, “We call it a panic attack when it has a wave-like quality to it,” says Dianne Chambless, PhD, a professor of psychology at the University of Pennsylvania who specializes in anxiety and panic disorders. In addition to a sudden onset of anxiety and fear, a panic attack is accompanied by four or more of the following symptoms, which are outlined in a widely used professional guidebook Mastery of Your Anxiety and Panic:
Has any of this ever happened to you?
- Maybe you have found yourself in the hospital’s ER because you thought you were having a heart attack, only to be told later it was anxiety?
- Do you ever fear you might stop breathing because your chest feels tight and your breathing is erratic?
- When you drive, do you fear the idea of getting stuck in traffic, on a bridge, or at a red light?
- Do you ever feel afraid you might lose control or go insane?
- Have you struggled with anxious, intrusive thoughts?
- Do you ever feel uncomfortable in enclosed spaces such as supermarkets, cinemas, public transport, or even sitting at the hairdresser’s?
- Do you fear socializing because you might get anxious and have to leave in a hurry? What will they think, right?
Creator of the Panic Away Program In the past 10 years, The Panic Away Program has touched over 150,000 lives in 32 countries worldwide. Everyone has used it, from soccer moms to famous celebrities.
Barry’s mission is to reach 1 million people by 2021 and change the way we treat anxiety forever.
Yes, there is Life After Anxiety
Exactly what to do if you’re having a panic attack
Usually, a panic attack only lasts a few minutes, but those moments can feel like an eternity. To shorten its duration, the most important thing you can do is not fight it. Easier said than done, right? But it’s important. “The more you struggle not to panic, the more anxious you make yourself and the more adrenaline you feed into your system, which extends the panic attack,” Chambless says.
Instead, take slow, calming breaths and tell yourself that this will all pass in a few moments. Progressive muscle relaxation can also help, says Ellen Albertson, PhD, a psychologist in private practice. With this technique, you work from head-to-toe systematically tensing groups of muscles, like your neck and shoulders, and then relaxing those muscles and noticing how that makes you feel.
Panic attacks can be a one-time thing for some people. So even though they’re pretty freaky, they’re not necessarily a cause for concern. They’re often more of a wakeup call that you need to minimize the stress in your life. But if you’re experiencing panic attacks often, your best long-term strategy is to learn how to deal with your feelings of worry and fear in a way that doesn’t allow them to escalate.
If you can’t get to a therapist, keeping a journal can help, too. After every panic attack, write down what was happening or what you were thinking about before the attack. Then, the next time these trigger situations or thoughts arise, consider doing one of the following: something calming such breathing deeply or doing a few stretches (try these three stress-busting stretches), removing yourself from the situation (if it’s truly a toxic one), or reframing your thoughts. For this last one, Albertson says it can be helpful to repeat a mantra that speaks to you, like “I can do this,” “I’m safe,” or “I’ve survived 100% of all my worst days.”
It’s Your Life – Take It Back!
The technique Barry McDonag teaches, (21-7 Technique™) is a very unorthodox approach for ending panic and anxiety that has already helped thousands of people to date. People from every walk of life stay-at-home moms, police officers, soldiers, and even T.V. celebrities have been able to apply this program and achieve lasting results. Many of these people actually go on to help others.
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