5 free solutions to quickly stop panic attacks
Panic attacks are on the rise these days. Rapid heartbeat, shortness of breath, sweating, shivering, a feeling of detachment from reality, or chest pain are some of the most common symptoms of a panic attack.

1. Method 4 seconds – deep breathing is always recommended during a sudden / unexpected panic attack. Deep inhalation and exhalation of air through the mouth reduces the attack and has a beneficial effect on people. Feel the air passing through and fill your chest and abdomen. It is recommended to inhale for 4 seconds, hold the air, then exhale for 4 seconds. Try then to explain to the mind that you have a panic attack of temporary duration.
2. The smell of citrus- is always useful for people more prone to panic attacks. Smells like lemon, lime or orange should be common in the rooms where you stay the longest.
3. Keep your eyes closed – an environment with a lot of stimuli can be the cause (trigger) of a panic attack. During a panic attack, keep your eyes closed as this focuses your body and mind on calm and breathing.
4. Focus- or awareness should be practiced. Let the focus be on the basic familiar physical feelings (standing with your feet on the floor, feeling the clothes or fabric you are currently wearing).
5. The subject as a center of attention – can help some people to overcome a panic attack more easily. Focus your thoughts on one object in the environment and write down your feelings and everything you know about that object. This is a technique for quiet and peaceful muscle relaxation that helps stop attacks. Consciously relax one muscle on the body, starting with the muscles on the arms.

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