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.
What is a Panic Attack?
Panic attacks are sudden bursts of intense fear or discomfort. It’s commonly linked to anxiety disorders, 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.
Symptoms of Panic Attacks
Panic attacks can last anywhere from a few minutes to half an hour and often come with symptoms like:
- A racing heart
- Shortness of breath
- Trembling or shaking
- Dizziness
- Sweating
- Chest pain
- A feeling of losing control or going crazy
- A sense that something awful is about to happen
What To Do During a Panic Attack
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.
1. Start with Your Breath
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.
Give this a try:
- Inhale through your nose for four seconds
- Hold that breath 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.
2. Bring Your Senses Into the Moment
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.
One popular method is the 5-4-3-2-1 technique, which many therapists and organizations like The Anxiety and Depression Association of America (ADAA) recommend. It gently shifts your focus outward.
Try identifying:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
Remember, the aim isn’t to fix the panic, but to ground yourself so it doesn’t sweep you away.
3. Reach for Something Cold
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 know this will pass.”
“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.
Long-Term Strategies That Actually Help
Stopping a panic attack in the moment is great, but finding ways to reduce their frequency is even better.
- 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.
What Not To Do
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.
When to Reach Out for Help
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.
Support is out here, and you deserve to access it.
RELATED ARTICLE: Therapist Insights on Anxiety
Disclaimer
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.