Never fear — a renowned psychiatrist is sharing his three-pronged method for breaking a panic attack.
Panic attacks, which are sudden episodes of intense anxiety that cause physical symptoms, are very common. Experts say one in 10 Americans will experience one this year.
Dr. Daniel Amen, a double board-certified psychiatrist and brain-imaging researcher in California, advises not to leave the scary situation if you start to have a panic attack. Focus on breathing and turning negative thoughts into positive ones.
“The first thing is the most important thing. Don’t leave, because if you leave, the anxiety now controls you,” Amen began a 48-second TikTok this week that has a million views. “So the most important thing is, you’re not dying. You’re going to be OK. Don’t leave.”
He recommends breathing in for four seconds, holding for a second or two, exhaling for eight seconds and holding that for a second or two.
“If you do 10 of those breaths, the panic attack is going to go down, like, dramatically,” Amen promised.
Next, you need to try to reframe negative thoughts.
“Write down what you’re thinking — the plane is going to crash, and then flip it — the plane is not going to crash.” Amen counseled. “Meditate on the flip, rather than on the terror.”
In the comments section, some of Amen’s 2.7 million TikTok followers revealed their own methods for breaking a panic attack.
“Ice/anything cold on my neck always helps me so much,” one woman offered.
“Helps me to plant my feet into the ground. And feel them there. I know it sounds weird but it helps,” another said.
“When i anticipate a panic attack during a certain situation, like flying, I will always visualize myself getting to my destination before I even leave. Getting through security resting at my gate,” a third added.
“Spicy or sour candy also can break a panic attack,” a TikTok user declared.
Panic attacks tend to pass within half an hour. If they last longer, you should consider going to the emergency room.
Also seek medical care if you are severely hyperventilating, experiencing chest pains, having difficulty breathing, feeling dizzy or lightheaded or considering hurting yourself or others.
Rachel Carter is a health and wellness expert dedicated to helping readers lead healthier lives. With a background in nutrition, she offers evidence-based advice on fitness, nutrition, and mental well-being.
