Do you suffer from panic attacks? Are you looking for ways to overcome anxiety attacks? Read these 10 tips that will help you stop the panic before it escalates.

Throughout the course of my life I have suffered from and struggled with anxiety, panic attacks, and general fear.  I am now living in freedom and I have overcome with the power of  God and the blood of Jesus!  That being said, I have been in your shoes, and I know firsthand how paralyzing and terrifying panic attacks and general anxiety disorder can be.

After suffering from many panic attacks, I have slowly, but surely, found ways that help stop them—sometimes even before they start!

How To Stop A Panic Attack Before It Starts

1.  Deep Breaths

In through your nose, out through your mouth. This tip for stopping an anxiety attack may seem basic, but sometimes we need to get back to the basics! This does help. Your body truly does respond to your breath.

2. Call Someone (Friend, Spouse)

As you feel a panic attack coming on, stop and immediately call someone or go get someone if they are nearby. Tell them what is going on!   They will be able to see yourself outside this anxious mindset,  and will most likely be able to help you and tell you that  You. Are. Ok.  I can’t begin to tell you the number of times I have had to call my husband or my sister and tell them I was about to have a panic attack. 

3. Picture Yourself in Your Safe Place

I learned this in one of my therapy sessions for my anxiety.  My counselor told me any time I feel a panic attack coming on, to imagine myself in my safe place.  He told me to think about where my safe place might be.  He asked me, “Where is somewhere (a physical place) where you feel comfort, secure, and happy?”  I knew immediately where this place was for me: my bed. For some people it is a place that doesn’t exist anymore, a grandmother’s house who has already passed. And for other people it is the beach, or the outdoors.  It doesn’t really matter.  I bet you are thinking of a place right now.

THAT is your safe place.  Next time you feel an anxiety attack coming on, close your eyes, and visualize yourself in that space.   This technique has helped me immensely. I know it will for you, too.

4. Blow Cold Air on Your Face

This only works if you are in the car, but sometimes that is where a panic attack happens. At least several of mine have.

I have had to turn the air down to the coldest and highest setting, and plant my face in the vents. It helps.

5. Quote Scripture Out loud

This is extremely powerful.  While panic attacks are very much a physical problem, I believe, they can stem from a spiritual place as well. 

Anxiety and fear are from the enemy.

Find your favorite bible verse, or find which ones resonate with you.  I recently wrote a post called, 7 bible verses to stop crippling anxiety, take a look if you need some ideas.

One of my favorites is:

“For God has not given us a spirit of fear, but of power, love, and of a sound mind.” 2nd Timothy 1:7

6. Breathe in a Brown Paper Bag

I don’t know where I learned this trick—I think it was my mother.  Apparently if you breathe in and out of a brown paper bag it is supposed to calm you down.  It does help, but I rarely have a brown paper bag around anymore. (ha!) Certainly wouldn’t hurt to buy a pack.

7.  Find a Relaxing Scent

This may sound hogwash, but for me, it actually does help. This was another technique I learned in my counseling sessions.  Find a relaxing, peaceful scent that you love.  It could be floral, minty, fresh, whatever. Just as long as you enjoy it.  When you feel stressed or anxious, sniffing this scent triggers something in your body to help relax you. (I don’t know the science behind this, I just know it helps.)  I love Stress Away from Bath and Body Works, so I sometimes carry a small version in my purse.

8. Say Out Loud, “I am Fine. Everything is Going to Be Okay.”

Yes, say this out loud, no matter how silly you feel!

Maybe you have to repeat this over and over again. That’s okay. There is power in our words!

And guess what, my friend. You ARE and you WILL be okay.  Like, really.  A panic attack is nothing but your body’s response to how you are thinking. No matter what is happening in your life, the Lord is with you and he has not and will not leave you. You can face tomorrow because of who holds tomorrow!

9.     Lay Flat on Your Back…

And then put your knees up (feet on the floor) and put your hands on Your stomach.  Feel Your Breath. Feel your stomach going in and out.

This tip for stopping a panic attack might sound silly, but it truly does work.  When you start listening to your breath, your body will start to relax.   

Living with anxiety disorder can be very daunting. If you are one of the millions of people who suffer from this disorder, know that I truly, truly feel for you.

So please, remember these 9 tips for how to stop a panic attack when you feel one coming on.

I pray these techniques for how to stop a panic attack will help you overcome today.

10. Seek Christian Therapy

If you are having panic attacks, then I highly recommend seeking professional help. As a Christian, I have found there is a different between therapy in the secular world, vs. therapy with a fellow believer. There is a wonderful therapist, Sunshyne Gray, who is not only a licensed counselor with years of experience, but also offers a Biblical perspective on fighting anxiety. I took her online course, Taking Every Thought Captive — and it completely changed my thought patterns. I no longer have panic attacks! I know how to fight my anxiety.

I cannot recommend this course enough if you truly want to change your life and beat your anxiety.

I pray these ways to stop a panic attack have helped you today. Take a deep breath, take it one day, one moment, at a time.

If you have any other tips for fighting panic disorders, please leave a comment below. I love hearing from my readers!