Panic attacks can feel overwhelming and frightening, whether you’re going through one yourself or watching someone you care about struggle. While this article isn’t a miracle cure or a substitute for professional help, it offers therapist-approved strategies to help you regain control when anxiety takes over and everything feels too much.

Panic attacks are sudden bursts of intense fear or discomfort.  It’s commonly linked to 

, though it can also occur in people without a diagnosed condition. 

It often starts subtly, with a racing heart and shallow breathing. A sudden wave of heat washes over you, and suddenly, everything around you feels overwhelming (too loud, too bright, too fast). You can’t quite put your finger on it, but it’s as if your body is under siege, even though you might just be sitting in your living room or standing on a familiar street corner. 

That feeling right there, could be a panic attack. If you’ve ever experienced one or watched someone go through it, you know just how frightening it can be. 

Panic attacks can last anywhere from a few minutes to half an hour and often come with symptoms like:

A feeling of losing control or going crazy

A sense that something awful is about to happen

A man with a weary expression, appearing physically and emotionally exhausted.

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Panic attacks can be managed, and you can actually stop one in its tracks, even while it’s happening. You don’t have to just sit there and wait for it to pass. Consider the following gentle, research-supported strategies to help you and guide your body back to a state of calm.

It might feel like your breath is working against you, but it’s actually your best friend in this moment. By practicing controlled breathing, you can send a message to your body that the danger has passed even if your mind is still racing.

The Cleveland Clinic emphasizes that deep breathing is one of the easiest and most effective ways to soothe your body during a panic attack. It helps stabilize your heart rate, enhances oxygen flow, and disrupts the body’s fear response.

Inhale through your nose for four seconds

Exhale slowly through your mouth for six seconds

Repeat this a few times, taking your time. Allow your body to find its rhythm.

When panic starts to creep in, it’s common for your mind to drift away from the present. That’s where grounding techniques come into play; they help you reconnect with the safety of now.

 which many therapists and organizations like The Anxiety and Depression Association of America (ADAA) recommend. It gently shifts your focus outward.

Remember, the aim isn’t to fix the panic, but to ground yourself so it doesn’t sweep you away.

This might sound a bit unusual, but it can be really effective for many people. Holding an ice cube, splashing cold water on your face, or using a chilled compress can jolt your nervous system back into regulation.

This triggers the diving reflex, which can really help slow your heart rate and restore a sense of calm, especially during a panic attack.

It’s like hitting a gentle reset button where your body gets a clear signal that it's safe to come down. It might sound straightforward, but it’s surprisingly effective.

4. Talk to Yourself Like You Would a Friend

The trick about this is that you have to say it out loud. 

“I’ve been through this before, and I made it out okay.”

“I’m not in danger, even if it feels that way.”

There’s no shame in being kind to yourself when everything feels chaotic. That inner voice can be a real lifeline.

Stopping a panic attack in the moment is great, but finding ways to reduce their frequency is even better. 

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Therapy, especially Cognitive Behavioral Therapy (CBT), can help you dig into the root causes and develop lasting mental tools.

Mindfulness practices like journaling, breathing exercises, or guided meditations can train your body to stay grounded.

Regular exercise, even just a light walk, helps your nervous system find its balance over time.

Keeping track of your triggers in a notebook or app can reveal patterns you might not have noticed before.

None of these are quick fixes, but they build resilience and with them, you gradually start to feel stronger.

Panic attacks can lead you to make some pretty unhelpful choices, so there are things you should steer clear of:

Don’t try to force it to stop. The more you struggle against the wave, the longer it tends to last.

Don’t isolate yourself if you’re feeling unsafe. Reach out to someone you trust or find a calm space.

Avoid using alcohol or caffeine to calm down; they usually just make things worse.

If panic attacks are happening often, affecting your work or relationships, or making you avoid certain places or people, it might be time to reach out to a mental health professional. 

This article is not a substitute for professional diagnosis or treatment. If you’re struggling with frequent panic attacks, speak with a licensed therapist or counselor today.

Learn how to recognize the signs of a panic attack and discover simple, expert-backed ways to calm yourself during overwhelming moments.

How Do I Stop a Panic Attack?

Starting therapy for the first time can feel like stepping into unfamiliar territory. Just like beginning any new journey, it's natural to feel uncertain or even anxious. You may find yourself wondering: What do I say? What if I say too much? Will they understand me? These thoughts can stir up nerves, sometimes to the point of making you question whether you’re ready at all.

But the good news is that you don’t have to walk in fully prepared or have all the right words. This article is here to demystify that first session, help calm your nerves, and give you a clear idea of what to expect when you finally take that brave step into therapy.

The first thing to understand is that therapy is not a courtroom or a confessional booth, it’s a safe, non-judgmental space where you are allowed to be honest, confused, emotional, or even completely silent. Whether the session takes place in person or online, the principles remain the same: confidentiality, compassion, and professionalism.

Your therapist has been trained to listen deeply, hold space without judgement, and maintain strict confidentiality. Unlike confiding in a friend who may, even unintentionally, share your personal experiences with others — your therapist is bound by ethical codes that prioritize your privacy. You are not just another story; you are a client whose well-being is their focus.

First Therapy Session Is Foundational Not a Quick Fix

It’s important to manage your expectations for the first session. Therapy is not a magic pill, and that first hour is unlikely to provide all the answers. What it will do, however, is set the tone for the therapeutic relationship and begin laying the groundwork for the work ahead.

Every therapist has a unique style, so experiences may vary slightly. Some may dive straight into your reasons for coming; others may take a slower, more reflective approach. But most initial sessions will typically follow a similar structure designed to help both you and your therapist get to know each other better.

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What to Expect During Your First Therapy Session

Since it’s your first meeting, your therapist will likely start with introductions. You’ll be encouraged to talk a bit about yourself such as your background, lifestyle, relationships, work, or anything you consider important. This isn’t about impressing the therapist or giving the “right” answers. It’s about offering a snapshot of who you are and what brings you to therapy at this point in your life.

You don’t have to tell your life story all at once. Share what feels comfortable and relevant. Over time, the deeper layers will unfold naturally.

Your therapist may gently guide the conversation toward your reasons for seeking therapy. This might include talking about current struggles, emotional pain, patterns you’ve noticed, or simply a sense that something isn’t quite right. You don’t need to come with a perfectly organized narrative. 

And if you’re not exactly sure why you’re there, that’s valid too. Some people enter therapy with vague feelings of disconnection or overwhelm. A good therapist can help you untangle those feelings and work with you to find clarity.

After hearing from you, your therapist may help you define what you’d like to get out of therapy. This might include short-term goals like finding better coping mechanisms or long-term aims such as healing from past trauma, managing anxiety, or improving relationships.

These goals are not fixed or permanent, as they can be changed, adjusted, or updated if needed. What’s important is having a shared understanding of where you're heading.

You’ll also discuss the practicalities of the therapeutic process. Your therapist might explain their approach, how often sessions will occur, cancellation policies, and the confidentiality agreement. If there’s any paperwork involved, it’s usually handled in the first session.

This is also a good time to ask any questions you have about how therapy works. You might be curious about how progress is measured, how long therapy typically lasts, or what to do if you feel stuck.

Don’t be surprised if you feel a wave of emotions after your first session. Some people feel relieved, like a weight has been lifted. Others feel exhausted, emotional, or even more confused. All of these responses are normal.

Therapy is not always comfortable, but it is meaningful. You are being invited to examine parts of yourself you may have buried or ignored. That process, though healing, can stir things up.

Being judged: Therapists are trained to hold space without criticism.

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2. Crying or being emotional: It’s a safe space, so let it out if it comes

3. Having the perfect words: There’s no script, so just show up as you are.

4. Saying too much: Share only what feels safe because you are in control of what you disclose.

Your first therapy session is not about having everything figured out. It’s about showing up and opening the door to something potentially transformative. It's okay to feel nervous, unsure, or even skeptical. But by choosing to begin, you've already taken a powerful first step toward healing and growth.

So, be gentle with yourself. Therapy is a process, not a performance.

to book your first session or speak with a licensed therapist today.

To better understand the different mental health professionals you may encounter, check out our guide on 

Therapist, Psychologist, Psychiatrist, and Counselor: What Is the Difference?

If you’re wondering whether online therapy or in-person sessions are right for you,  This 

answers common questions to guide your decision. 

Wondering what to expect in your first therapy session? This article guides you to help you feel confident, prepared, and informed before your appointment.

What to Expect in Your First Therapy Session

 has joined NVIDIA Inception, a program that supports startups transforming industries through advanced technologies.

Building a Culturally Aware Mental Health Platform

, we’re building a culturally aware mental health platform designed to improve access to therapy and emotional support—starting in some of the world’s most underserved regions. With over 3,800 users and 1,000+ therapy sessions completed since launch, our goal is to combine expert human care with intelligent tools to improve outcomes and scale impact. We’re also developing an AI companion to detect early signs of mental health issues and support users between sessions.

How NVIDIA Inception Accelerates Our AI Development

Joining NVIDIA Inception will help us accelerate the development of our AI models by providing access to cutting-edge tools like NVIDIA GPUs, TensorRT, and DeepStream. These technologies will power our AI-driven features such as real-time emotion detection, intelligent therapist matching, and predictive mental health support. Through the program, we’ll also benefit from go-to-market support, training, and collaboration with world-class experts and fellow AI-first startups.

“Mental health care needs to be reimagined for local contexts, and we believe AI plays a powerful role in that. Being part of NVIDIA Inception gives us the tools and network to build faster and smarter.” — Oluwaseun Thani, Co-founder of TranqBay Health

NVIDIA Inception helps startups during critical stages of product development, prototyping, and deployment. Members receive a custom set of ongoing benefits, including Deep Learning Institute credits, preferred pricing on NVIDIA hardware and software, and technical assistance—equipping them with the essential tools to grow and scale.

We’re proud to join this global community of innovators and excited to harness cutting-edge technology to transform mental health care. Together with NVIDIA and our partners, we look forward to creating meaningful impact and a healthier future for all.

TranqBay Health joins NVIDIA Inception to scale its AI-driven mental health platform with access to cutting-edge tools, training, and expert support

TranqBay Health Joins NVIDIA Inception

In recent years, conversations around mental health have expanded, yet certain questions continue to stir quiet debates. One such question is: Can prayer coexist with therapy? Or more broadly, can spirituality and psychological support work together without contradiction?

For many people, faith and spiritual practices are central to life. And for just as many, mental health challenges like 

 are a painful reality. What happens when both worlds meet? Is one supposed to replace the other?

To begin answering these questions, we must first understand what spirituality is and what it is not.

Spirituality is not confined to religion, though it may express itself through religious practices. Primarily, spirituality is a personal search for meaning, purpose, and connection to the self, to others, to nature, or to a higher power. It involves nurturing the inner life and can take many forms: prayer, meditation, reflection, worship, , or even mindful silence.

Regardless of belief system, many people turn to spiritual practices to overcome suffering, find hope, or make sense of life’s chaos. And that’s where it starts to connect with mental health.

Some believe that a person of faith should be immune to mental health struggles. This idea, though widespread, is both inaccurate and harmful. A spiritual or religious individual is still a human being who is made up of spirit, soul, and body, and is therefore susceptible to the same psychological and emotional challenges as anyone else.

A person who devotes their life to service, never pauses for rest, and pours their energy into others without boundaries may experience burnout. Another may witness or survive a traumatic event, and later develop PTSD. Someone may have a family history of mental illness and face depression without clear external cause. These scenarios do not reflect a lack of faith or spirituality; they reflect the reality of being human.

Spirituality does not eliminate the possibility of struggle. What it often does, however, is offer tools to manage it.

This is also a common question that people ask. Prayer can be deeply comforting, as it brings hope, offers connection, and in many cases, reduces emotional distress. But while prayer is powerful, it is not always a complete solution to mental illness especially when the condition is moderate to severe.

Mental health professionals are trained to identify patterns, diagnose conditions, and guide individuals through structured paths toward healing. Just as a person of faith would not hesitate to see a doctor for a physical illness, seeking therapy for emotional and mental wellbeing should carry no shame.

Spiritual counsel such as speaking with a trusted religious leader  can offer support, perspective, and spiritual grounding. However, this does not replace the clinical skills of a licensed therapist or psychologist, particularly in cases of trauma, mood disorders, or chronic anxiety.

Rather than placing one over the other, we should recognize that prayer and therapy serve different but complementary roles.

Faith and Therapy Are Partners, Not Opposites

The idea that faith and therapy are mutually exclusive is a false dichotomy. These are not opposing worldviews. In fact, many therapists today recognize the value of integrating a person’s spiritual background into the healing process. This holistic approach sees the individual as more than just a brain or a body, but as a full human being with values, beliefs, and a sense of meaning.

When the psychological and spiritual dimensions are honored together, healing often deepens.

Where therapy provides clarity, diagnosis, and emotional tools, spirituality offers hope, purpose, and resilience. Both can walk side by side, not in competition, but in collaboration.

Research has shown that spiritual practices can positively affect mental health. Faith-based approaches may help:

Reduce feelings of loneliness and isolation

Encourage forgiveness and release of guilt

Promote regular practices of reflection and rest

Reduce stress through rituals like meditation or chanting

For example, practices such as prayer and reading spiritual texts have been shown to calm the nervous system and reduce stress hormones. Community worship or spiritual gatherings can foster social support and connectedness, which are protective against depression.

Faith offers a meaning-making lens, that is, the ability to view suffering not just as pain, but as something survivable and redemptive. This perspective alone can change how people process difficult emotions.

On the other hand, therapy provides something that spirituality does not always address directly: a scientific, structured, and often evidence-based method for understanding thoughts, emotions, behaviors, and past experiences.

Mental health professionals help individuals:

Reframe limiting beliefs (including spiritual guilt)

Work through identity, relationships, and boundaries

For people of faith, therapy can actually strengthen spiritual growth by removing emotional and mental blocks that hinder inner peace.

Faith can coexist with therapy. More than that, they can complement each other beautifully. Whether it’s prayer that brings stillness, or therapy that brings insight, both paths lead toward wholeness when used together wisely.

Mental health does not ask you to abandon your beliefs nor does spirituality demand that you ignore science. We must move away from either-or thinking and embrace the power of both.

So, if you’re a person of faith struggling with your mental health, know that seeking help is not a sign of spiritual failure. It is a brave and wise step toward healing that honors both your humanity and your faith.

Your mental well-being deserves attention. Connect with 

 today and start your personalized therapy journey.

 to support your journey toward better mental and emotional well-being.

Mental health won't ask you to abandon faith, and spirituality doesn't ignore science; together, they support healing, self-awareness, and emotional balance.

Mental Health and Spirituality: How Faith and Therapy Work Together

It’s always a good time to pause and check in with yourself. Mental health matters just as much as physical health, but we often overlook it. This quick quiz helps you reflect on your emotional well-being and points you toward steps to feel better.

We’re often quick to book a doctor’s appointment or start a new fitness routine when something feels off physically. But when it comes to our mental and emotional health, many of us push through, hoping things will just get better on their own.

Research confirms what we sometimes ignore: regular mental health check-ins can reduce stress, boost emotional resilience, and improve overall well-being. In fact, the American Psychological Association reports that 75% of adults experience stress that affects their health yet most don’t take proactive steps to manage it.

After days or weeks filled with deadlines, responsibilities, and unexpected situations, it’s easy to overlook how we’re really doing. That’s why pausing to assess your emotional state is more than just a good idea, it’s essential.

When was the last time you stopped to ask yourself, “How am I mentally?"

As one month ends and another begins, it’s a natural time to reflect on goals, habits, and personal growth. But amid all this planning and processing, our mental well-being often gets left out of the conversation.

Just like you’d track your diet or go in for a routine check-up, your mind deserves attention, too. A mental health check-in doesn’t have to be complicated. It starts with asking the right questions and being honest with your answers.

Answer each question honestly. At the end, tally your score to see how you’re doing and get personalized tips.

1. In the past month, how often did you feel stressed or overwhelmed?

2. How would you describe your sleep quality?

Frequently restless or interrupted (2 points)

3. Have you noticed changes in your appetite or eating habits?

4. How connected did you feel to friends, family, or community?

5. How often did you find it hard to focus or stay motivated?

6. How often did you take time to do something just for yourself (a hobby, relaxation, or self-care)?

7. How gentle were you with yourself during difficult moments?

0–5 points: You’re doing well. Keep nurturing your mental health with small daily practices.

6–12 points: Noticeable stress. Try adding regular breaks, mindfulness, or journaling to your routine.

13–18 points: High stress and possible burnout. Consider talking to trusted friends and a mental health professional.

19+ points: It’s time to seek support. Don’t hesitate to reach out to a therapist or counselor.

Taking this quiz is a powerful first step. Consider these simple strategies to help you move forward:

Schedule regular check-ins with yourself.

Set small, achievable goals for self-care.

Reach out to loved ones when you need support.

Consider professional help if your score is high or you feel stuck.

If you want to explore therapy, check out 

for easy access to certified therapists. We also offer a 

Remember, mental health is a journey, not a destination. Take your time and be kind to yourself.


This article is for informational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment. If you are experiencing severe distress, mental health crises, or have concerns about your well-being, please seek help from a qualified healthcare professional or counselor.

Take this quick mental health quiz to assess how you're really feeling and get practical tips to improve your emotional well-being

How’s Your Mental Health Really? Take This 2-Minute Quiz to Find Out

No one prepares you for the silence that follows when your closest friend becomes a stranger. Suddenly, you’re left figuring how to exist in a space where they once belonged. Should you act like strangers again? Or pretend the bond never existed?

Friendship breakup grief is real and often ignored. Yet its impact on mental health, from anxiety and depression to emotional withdrawal, is profound and long-lasting. Understanding this kind of emotional loss is the first step toward healing.

When romantic relationships end, the world sympathizes. Social media is flooded with support, and healing is expected. But when a friendship ends, people expect you to move on quietly. The emotional weight is minimized or brushed aside.

But research shows that the brain processes social rejection and friendship loss using the same neural pathways as physical pain. This explains why even the loss of a platonic connection can feel overwhelming.

In deep friendships, you share memories, vulnerability, identity, and a sense of emotional safety. Losing that feels like losing a part of yourself. When platonic breakups are dismissed, people are left grieving in isolation.

Understanding the reasons behind a friendship breakup can help you process the loss. While every situation is unique, there are recurring patterns:

Life changes like relocation, marriage, new jobs, or personal growth often change the way a friendship works. Friendships that once felt natural can start to feel strained or distant.

Like any relationship, friendships need mutual investment. When one person is always checking in, planning meetups, or supporting the other without reciprocity, burnout happens. Over time, the imbalance erodes the bond.

Friendship is built on trust. When it’s broken through gossip, dishonesty, or disloyalty, it can be hard to rebuild. The pain of betrayal often runs deeper in friendships because we rarely expect it there

Small misunderstandings that go unspoken can spiral into resentment. Many friendships could have been saved through honest communication, but silence often becomes the wedge that drives people apart.

How Friendship Loss Affects Mental Health

Friendship breakups can significantly impact your 

. Losing a friend doesn’t just leave an emotional void, it can also affect your well-being. Many people report:

Identity confusion (especially if the friend was a core support system)

These symptoms mirror those experienced in romantic heartbreak, yet people are less likely to seek support when it's a friend they've lost. The silence left by a broken friendship can be overwhelming. However, there are ways to 

4 Signs You Haven’t Healed From a Friendship Breakup

Healing takes time. But if you’re experiencing any of the following, you might still be holding on to unresolved pain:

Emotional withdrawal is often a protective response to unhealed friendship trauma. If the thought of starting new connections feels draining or terrifying, it could be fear  being let down speaking.

Holding onto anger or mentally rehearsing what they did wrong is not healthy. Bitterness might feel like control, but it keeps you emotionally tethered to a chapter that’s meant to close. Healing requires letting go, not just of them, but of the grip their memory has on your peace.

You keep going back to the laughter, the late-night talks, and the way they made you feel understood. But in the process, you tend to overlook the red flags, the unmet needs, and the way things started to fall apart. Only remembering the good times while ignoring what led to the breakup can keep you stuck in emotional denial. Healing means being honest with yourself about the full story, not just the good parts. 

Missing someone who hurt you is human. But if you're ashamed to admit it, it may be time to give yourself permission to feel without guilt. Missing someone and recognizing they’re no longer good for you can coexist. The shame only delays your emotional recovery.

Healing from the end of a friendship is not about erasing the past but making peace with it. These practical steps can help:

Grief is valid, even if society overlooks it. Acknowledge your sadness, frustration, and confusion. You don’t have to justify it to anyone.

Journal or Write a Letter You Won’t Send

Putting your thoughts into words even if you never share them helps release what you've been bottling up. Whether it’s a written letter or a voice note, allow yourself to say everything you couldn't before.

Some friendships can be mended with a heartfelt conversation. Others may require you to let go and wish them well from afar. Remember that forgiveness doesn’t always mean reconciliation.

Therapists are trained to help you process emotional losses. Don’t underestimate the healing power of talking to someone who listens without judgment and offers practical tools.

You don’t need to rush into new friendships to prove you’ve moved on. Real, lasting friendships are built over time — not forced through emotional urgency.

Healing from a broken friendship takes courage, self-awareness, and time. It’s not about pretending it didn’t matter — it’s about giving yourself permission to grow, even from pain. You may never forget the friend you lost, but you can learn to move forward without bitterness.

What friendship loss do you still carry in silence?

 Friendship breakups can hurt as much as romantic ones. Learn how they affect mental health and discover steps to heal from the pain.

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