Whilst most of the information online relating to how to stop panic attacks is not much use (to me anyway), I have come across a few good nuggets of information. I read an article about 4 simple steps to take to stop a panic attack once it has already begun. Whilst everyone is looking for a complete cure to panic attacks, it is also nice to look at methods to stop a panic attack whenever it arises, or at least lessen its effect.
When I used to suffer from panic attacks, I used to run these thoughts through my head, and sometimes it really did help. It takes three minutes for your adrenaline glands to fill your body with adrenaline when having a panic attack, and it also takes three minutes for your body to stop the adrenaline reaction.
Firstly, you should try to relax, and control your breathing – aiming for slow deep breaths. Whilst doing this you should constantly tell yourself that you are not in any danger. This, combined with the breathing, should relax your body, which is the first step to stopping the release of adrenalin into your body. Remember, it is this adrenalin that is causing the panic attack, so you should be doing everything you can to stop any more adrenalin being produced.
Secondly, you have to remove negative thoughts from your head. Your attempt here should be to break the cycle of a panic attack, where negative thoughts are repeated over and over again, spiralling out of control. A good way to do this is to simply focus one word like “stop” and repeat it over and over again. This helps to focus your mind and end the negative thinking.
Thirdly, you should replace the negative thoughts with a positive statement. For example, keep reminding yourself that you are fine, and that the panic attack will be over soon.
Finally, you should accept your feelings, and set your mind to change them.
Whilst I think that this is sound advice, I think that it is much more to focus on removing the fear of a panic attack. This is what the one move technique is about, and I found that by tackling and removing the fear of a panic attack, I actually started to suffer far less of them, and in a matter of weeks, they stopped altogether.