A panic attack is one of the most terrifying states a person can experience. Suddenly there’s a wave of heat, your heart races, your head spins, your stomach tightens. In that moment, you are convinced: “I’m dying.” I’ve been through it myself and I know it all too well. And I also know that there are ways to interrupt a panic attack immediately – and how to remove it long-term.
What is a panic attack
A panic attack is a short but intense episode of anxiety. The brain misinterprets a harmless situation as life-threatening. The nervous system activates the “fight or flight” response, even when there’s nothing to fight or flee from.
How to recognize a panic attack – symptoms
- racing heart, chest pressure, feeling of a heart attack,
- feeling like you’re suffocating, throat tightness,
- dizziness, weakness, sweating, shaking,
- waves of heat or chills,
- fear of going crazy or dying.
It usually lasts 10–30 minutes but feels much longer.
Why it happens – nervous system, vagus nerve, alcohol
- Conditioned reflexes: the body learns to react with fear even in safe situations.
- Suppressed emotions: what was not processed returns in the form of panic.
- Vagus nerve: has a major impact on breathing, digestion, and calming the nervous system. In sensitive people, its irritation can trigger panic reactions.
- Alcohol (especially regular beer): it calms you down for a while but disrupts sleep, increases anxiety the next day, and weakens the nervous system – raising the risk of panic attacks.
How to stop a panic attack immediately
The first step is to interrupt it. The body is like a frozen computer – you need to restart it.
Breathing exercise
Focus on a slow inhale through the nose (count to 4) and an even slower exhale through the mouth (count to 6–7).
Grounding
Look around and use your senses: 5 things you see – 4 you hear – 3 you feel – 2 you smell – 1 you taste.
Cold water and shock
- Splash your face with cold water.
- Press a wet cloth or ice cube to the back of your neck.
- Take a short cold shower.
All of this activates the vagus nerve and quickly resets the stress response.
Redirecting focus
Count backwards from 100 by sevens. Sing a song. Keep your brain occupied with something else.
FasterEFT tapping
If the panic attack is not at its peak, tapping on points (temples, forehead, under the eye, collarbone) helps to disconnect the emotion from the thought. If you’re in a full-blown attack, it’s better to use cold water/breathing first and tap afterwards.
My experiences at the ER and the “pills for diarrhea”
I was an expert at this. A few times I went straight to the emergency room. I needed someone to tell me I wasn’t dying. The doctors never told me I was crazy, but I felt like I was.
Once they even gave me “pills for diarrhea” and something for the head – and I threw up into a flowerpot right in front of the hospital. I was embarrassed, but today I can laugh about it. And I share this so you know you are not alone. I’ve been exactly where you might be now.
Medical help – yes or no?
There’s nothing wrong with going to the ER. If you fear something is happening with your heart, go.
And there’s nothing wrong with seeing a psychologist or psychiatrist. The funny thing is, I’ve had clients who were actually referred to me by their psychologist, because they knew FasterEFT would go deeper than medication or talking alone.
Long-term solution: how to get rid of panic attacks once and for all
- Working with emotions (FasterEFT): rewriting memories and reactions.
- Lifestyle changes: less alcohol, more sleep, movement.
- Self-acceptance: stop fighting yourself.
- Stress prevention: conscious rest, meditation, bodywork.
- Processing stress actively: Especially us men often pretend everything is fine. On the surface it is, but inside a small flame grows – and one day, it can burn down the whole forest. (See also the article: How stress affects our body.)
Summary and FAQ
Panic attack symptoms
Already described above – racing heart, suffocation, dizziness, fear of death.
Panic attack what to do
Immediately use breathing, cold water, grounding. Then tapping or another emotional release method.
Panic attack treatment
Conventional medicine offers medication. I recommend also working with FasterEFT, which addresses the cause, not just the symptoms.
Suppressed emotions
A very common trigger. FasterEFT allows you to release and rewrite them.
Heal your inner child
Panic attacks often link to old childhood experiences. Working with the “inner child” helps release old fears.
Working with emotions
The key to long-term freedom. Without it, panic attacks just return.
Conditioned reflex
That’s exactly what a panic attack is: the body triggers an alarm even without danger. This reflex can be rewritten.
More resources and guidance
Older article: Anxiety, panic attack and panic disorder
Complete guide: will be available soon*
*I currently have three books in translation. If you want me to prioritize the book on panic attacks, send me a message or sign up for the newsletter at the bottom of this page. You’ll get notified as soon as the English version is ready on Gumroad.