by Fear not, a renowned psychiatrist shares his three-part method for ending a panic attack.
Panic attacks, which are sudden episodes of intense anxiety that cause physical symptoms, are very common. Experts estimate that one in ten 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 having a panic attack. Focus on your breathing and transform negative thoughts into positive ones.
“The first thing is the most important thing. Don’t leave, because if you leave, anxiety will control you,” Amen began a 48-second TikTok this week that has been viewed a million times. “So the most important thing is that you don’t die. Everything will be okay. Don’t leave.”
He recommends inhaling for four seconds, holding your breath for a second or two, exhaling for eight seconds, and holding your breath for a second or two.
“If you do 10 of these breaths, the panic attack will diminish dramatically,” Amen promised.
Next, you need to try to reframe the negative thoughts.
“Write down what you think: the plane is going to crash, and then turn it around: the plane is not going to crash,” Amen advised. “Meditate on the turnaround rather than 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 or something cold on my neck always helps a lot,” one woman said.
“It helps me ground my feet. And feel them there. I know it sounds weird, but it helps,” another said.
“When I’m expecting a panic attack in a given situation, like a flight, I always imagine myself arriving at my destination before I even leave. I go through security and rest at my gate,” added a third.
“Spicy or sour candies can also break up a panic attack,” one TikTok user said.
Panic attacks usually go away within half an hour. If they last longer, you should consider going to the emergency room.
Also seek medical attention if you experience severe hyperventilation, chest pain, difficulty breathing, feel dizzy or lightheaded, or have thoughts of harming yourself or others.
