How to stop a panic attack at home

Control Your Thoughts

Panic attacks feel like you may die.

These thoughts make panic attacks worse.

STOP these thoughts and help alleviate a panic attack.

Get This Free Audio

This FREE audio is proven to stop panic attacks.

Avoid Caffeine

Research shows caffeinated beverages make panic attacks worse.

Avoid Stimulants

Stimulants such as over the counter non-drowsy cold pills were found to make panic attacks worse.

Practice Breathing

Breathing can help stop panic attacks. One method is to:• Breath in – through your

nose – for 5 seconds• Hold the breath for 2

seconds• Breath out – through

your nose – for 7 seconds

Importance of Regular Exercise

Regular exercise – at least 30 minutes at a time – was proven to decrease panic attacks by 20%.

Develop Positive Thinking

Positive Thinking was proven to lower anxiety and panic attacks.

Easy Way to Increase Positive Thinking

• Write your negative thoughts on notecards

• On the back write why these thoughts are false

• Write positive thoughts on notecards

• Read the positive ones each morning for 30 days

Stop Your Panic Attack Triggers

Here are some examples of desensitizing methods:• Dizziness – spin around until

you become dizzy then sit down and let yourself calm down.

• Shortness of breath – breath very short and quickly to make yourself become short of breath then use the breathing treatment above to calm down

This presentation was created by the staff at

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