If you’ve ever experienced a panic attack, you know how terrifying and overwhelming it can feel. Your heart races, your breath shortens, and it might feel like the world is closing in. It’s a truly disorienting experience, and in that moment, all you want is for it to stop.

The good news? You’re not alone, and there are concrete, actionable steps you can take to regain control when a panic attack strikes. Let’s explore some powerful strategies that can help you navigate these moments and find your calm again.

Understanding What’s Happening (Without Getting Scared!)

First, it’s helpful to understand that a panic attack, while intense, is a temporary surge of intense fear that triggers your body’s “fight or flight” response. It’s your body trying to protect you from a perceived threat, even if that threat isn’t actually there. Knowing this can help you detach slightly from the immediate terror and remember that it will pass.

Immediate Strategies to Stop a Panic Attack in its Tracks

When you feel a panic attack starting, or even when you’re in the midst of one, these techniques can be your anchors:

Breathe Deeply and Deliberately

This is often the most crucial step. When we panic, our breathing becomes shallow and rapid, which can actually worsen the attack. Counteract this by focusing on your breath:

The 4-7-8 Technique: Inhale slowly through your nose for 4 counts, hold your breath for 7 counts, and then exhale completely through your mouth for 8 counts. Repeat this several times.

Diaphragmatic Breathing: Place one hand on your chest and the other on your belly. As you inhale, focus on expanding your belly, not just your chest. This helps calm your nervous system.

Ground Yourself in the Present Moment

Panic attacks often pull us into a spiral of terrifying thoughts about the future or past. Bring yourself back to the “now” with these sensory grounding techniques:

The 5-4-3-2-1 Method:

5 things you can see: Look around and name five distinct objects.

4 things you can feel: Notice four things you can touch (e.g., your clothes, the chair beneath you, the texture of your skin).

3 things you can hear: Listen for three sounds around you (e.g., traffic, birds, your own breath).

2 things you can smell: Identify two scents (even if subtle).

1 thing you can taste: What taste is in your mouth right now?

Touch Something Concrete: Grab onto something solid, like a table, a piece of furniture, or even your own arm. Focus on the sensation of touch.

Challenge Your Thoughts (Gently)

During a panic attack, your mind can race with catastrophic thoughts. While you can’t stop them completely, you can question them:

“Am I actually in danger right now?”

“Is this thought 100% true?”

“What’s the most realistic outcome?”

Remember, these thoughts are often exaggerations fueled by anxiety.

Move Your Body (If You Can)

Physical movement can help discharge some of the pent-up energy from the fight-or-flight response. Even a short walk, stretching, or shaking out your limbs can make a difference. If you’re stuck, simply clench and release your fists or toes repeatedly.

Have a Calming Mantra or Phrase

Prepare a short, reassuring phrase beforehand that you can repeat to yourself. Something like:

“This too shall pass.”

“I am safe.”

“I am in control of my breath.”

“This feeling is temporary.”

Beyond the Moment: Long-Term Strategies for Prevention

While the above techniques are great for immediate relief, addressing the root causes of panic attacks can significantly reduce their frequency:

Identify Triggers: Keep a journal to note when panic attacks occur and what might have preceded them. Stress, certain foods, lack of sleep, or specific situations can all be triggers.

Regular Relaxation Practices: Incorporate mindfulness, meditation, yoga, or progressive muscle relaxation into your daily routine.

Prioritize Self-Care: Ensure you’re getting enough sleep, eating nutritious meals, and engaging in activities you enjoy.

Limit Stimulants: Reduce or eliminate caffeine, nicotine, and excessive sugar, which can all exacerbate anxiety.

Seek Professional Support: If panic attacks are significantly impacting your life, don’t hesitate to reach out to a therapist or counselor. Cognitive Behavioral Therapy (CBT) is particularly effective for panic disorder.

You Have the Power to Cope

Experiencing panic attacks can be frightening, but it’s crucial to remember that you have the power to learn coping mechanisms and reduce their impact on your life. By practicing these strategies, you’re not just reacting to panic; you’re actively building resilience and taking back control.

What’s one small step you can take today to incorporate one of these strategies into your routine?