Panic attacks can be incredibly overwhelming, triggering a cascade of physical and emotional symptoms. These episodes can feel intensely frightening, marked by:
- Excessive sweating
- Rapid breathing and shortness of breath
- A pounding or racing heartbeat
- Overwhelming feelings of fear and anxiety
- Intrusive and repetitive worries
- A chilling sense of impending doom
While panic attacks can feel uncontrollable, it’s crucial to remember that you can regain a sense of calm and manage the symptoms. Here are 13 evidence-based methods to help you effectively stop a panic attack in its tracks and take back control.
1. Acknowledge and Accept: This Too Shall Pass
One of the most important steps during a panic attack is to recognize what’s happening and remind yourself that it is temporary. Panic attacks, while distressing, are not physically harmful and will subside.
Tell yourself, “This is a panic attack. It’s intense anxiety, but it will pass. I am safe.” Acknowledging the attack as a temporary state of heightened anxiety can be incredibly empowering.
It’s helpful to know that panic attacks typically peak within 10 minutes of onset. Understanding this timeline can provide reassurance that the most intense symptoms are time-limited and relief is on the horizon.
2. Master Deep Breathing Exercises
Deep breathing is a powerful tool recommended by therapists and supported by research for managing anxiety and panic disorders. Panic attacks often lead to rapid, shallow breathing and chest tightness, which ironically can worsen feelings of anxiety and physical tension.
Consciously shifting to slow, deep breaths can interrupt this cycle. Focus on abdominal breathing: inhale deeply from your diaphragm, allowing your lungs to fill completely. Count to four as you inhale, and then exhale slowly for a count of four. Concentrate on the sensation of each breath entering and leaving your body.
For an alternative deep breathing technique, try the 4-7-8 method:
- Inhale deeply through your nose for a count of 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
Repeating these breathing exercises can help regulate your body’s physiological response to panic, reducing hyperventilation and promoting relaxation.
3. Harness the Calming Power of Lavender Scent
Aromatherapy, particularly using lavender essential oil, has shown promise in reducing anxiety symptoms. A study in 2019 highlighted lavender oil’s ability to lower blood pressure in individuals experiencing dental anxiety before surgery. Furthermore, a 2019 review of research suggests that both inhaling and oral administration of lavender oil can be effective in anxiety relief.
To use lavender for panic attacks, gently inhale the scent directly from the bottle or place a few drops on a handkerchief to carry with you. If lavender isn’t appealing, consider other calming essential oils like bergamot orange, chamomile, or lemon. These scents can provide a sensory distraction and promote a sense of calm.
4. Seek Refuge in a Peaceful Environment
Environmental stimuli can significantly impact the intensity of a panic attack. Overstimulating environments with bright lights, loud noises, or crowded spaces can exacerbate symptoms. If possible, immediately move to a quieter, more peaceful location. This might involve stepping out of a busy room, finding a less crowded corner, or simply leaning against a wall to create a sense of personal space.
Finding a calm spot provides mental and physical space, making it easier to focus on implementing coping strategies like breathing exercises and grounding techniques.
5. Ground Yourself by Focusing on an Object
Panic attacks can cause distressing thoughts and feelings to feel overwhelming, disconnecting you from the present moment. Grounding techniques help to anchor you back to reality by focusing on your physical senses and immediate surroundings.
Concentrate intently on a single object in your environment. Observe its details: its color, shape, texture, and any unique features. Consider its purpose, how it was made, and its history. By directing your attention to external stimuli, you reduce the intensity of internal anxiety symptoms.
For individuals who experience frequent panic attacks, carrying a familiar grounding object can be beneficial. This could be a smooth stone, a small toy, a piece of jewelry, or anything that provides a tactile anchor to the present.
Grounding techniques, including focusing on objects, visualizing a safe place, or paying attention to surrounding sounds, are valuable tools for managing panic attacks, anxiety, and trauma-related distress.
6. Utilize the 5-4-3-2-1 Grounding Method
The 5-4-3-2-1 method is another powerful grounding technique rooted in mindfulness practices. Panic attacks can create a sense of detachment from reality, as intense anxiety overshadows sensory input. This method redirects your focus away from anxious thoughts and back to your senses.
Engage in each step deliberately and mindfully:
- 5 – Sight: Identify five distinct objects you can see. Pay attention to their details, colors, and shapes.
- 4 – Sound: Listen for four different sounds. Note their source, pitch, and rhythm.
- 3 – Touch: Touch three different objects. Focus on their textures, temperature, and weight.
- 2 – Smell: Identify two different smells. This could be the scent of coffee, soap, or the air around you.
- 1 – Taste: Name one thing you can taste. Notice the current taste in your mouth, or if possible, have a small piece of candy or gum.
By systematically engaging your senses, the 5-4-3-2-1 method brings you back to the present moment, reducing feelings of detachment and anxiety.
7. Repeat a Calming Mantra or Affirmation
A mantra is a word, phrase, or sound repeated to aid concentration and provide mental strength. Repeating a calming mantra internally can be an effective way to reduce feelings of anxiety, stress, and panic during an attack. Research supports the use of mantras for anxiety reduction.
Your mantra can be a simple reassurance, such as “This feeling is temporary and I am strong,” or “I am safe and calm,” or the classic “This too shall pass.” For some, a mantra may hold spiritual significance.
Focusing on the rhythmic repetition of your chosen mantra helps to slow down racing thoughts and physiological responses, allowing you to regulate your breathing and relax tense muscles.
8. Engage in Light Exercise or a Brisk Walk
Physical activity, even light exercise like walking, can be a beneficial strategy during a panic attack. Walking removes you from a potentially stressful environment, and the rhythmic nature of walking can naturally aid in regulating your breathing.
Movement releases endorphins, natural mood boosters and stress relievers. Regular exercise, as supported by research, can contribute to long-term anxiety reduction, potentially decreasing the frequency and severity of panic attacks over time. Even a short walk can help shift your focus and reduce the intensity of an attack.
9. Practice Progressive Muscle Relaxation Techniques
Muscle tension is a common physical symptom of panic attacks. Progressive Muscle Relaxation (PMR) is a technique that involves systematically tensing and then relaxing different muscle groups in your body. By consciously relaxing your muscles, you can send signals to your brain that promote overall relaxation, potentially diminishing other panic attack symptoms like rapid breathing. PMR is a well-regarded and effective method for coping with anxiety and panic attacks.
Here’s how to practice PMR:
- Focus on a specific muscle group (e.g., hands, arms, shoulders, legs).
- Tense the muscles in that group as tightly as you can for 5 seconds.
- Say the word “relax” as you release the tension suddenly.
- Allow the muscles to relax completely for 10 seconds before moving to the next muscle group.
Systematically working through different muscle groups can release physical tension associated with panic and promote a state of calm.
10. Visualize Your Happy Place
Your “happy place” is a personal sanctuary – a place where you feel completely relaxed, safe, and at peace. This visualization technique leverages the power of your imagination to create a mental escape from the panic attack.
When a panic attack starts, close your eyes and vividly imagine yourself in your happy place. Engage all your senses. Picture the scenery, the colors, and the light. Imagine the sounds, the smells, and even the tactile sensations. If it’s a beach, imagine the warmth of the sun and the feel of the sand beneath your feet. If it’s a forest, imagine the cool shade and the scent of pine.
Creating a detailed mental image of your happy place offers a calming distraction and a sense of control during a panic attack.
11. Take Prescribed Panic Attack Medication as Directed
For individuals with frequent or severe panic attacks, a doctor may prescribe “as-needed” medication to manage acute episodes. These medications are designed to work quickly to alleviate panic symptoms.
Commonly prescribed medications include benzodiazepines and beta-blockers. Propranolol (Inderal) is a beta-blocker that helps to slow a racing heartbeat and lower blood pressure, reducing physical symptoms of panic. Benzodiazepines like diazepam (Valium) and alprazolam (Xanax) are also frequently prescribed for panic attacks due to their fast-acting anti-anxiety effects.
However, it’s crucial to use these medications exactly as prescribed by your doctor, as benzodiazepines can be habit-forming and carry risks, especially when combined with alcohol or opioids. For long-term panic attack management, doctors may also prescribe Selective Serotonin Reuptake Inhibitors (SSRIs), which work to prevent panic attacks from occurring in the first place.
12. Reach Out and Tell Someone You Trust
If panic attacks tend to occur in specific environments, such as work or social gatherings, it can be immensely helpful to inform a trusted person about your condition. Let them know what kind of support would be most helpful if you experience an attack in their presence.
If a panic attack happens in public, telling someone nearby can make a significant difference. They can assist you in finding a quieter location, help create personal space, and offer reassurance, reducing feelings of isolation and vulnerability.
13. Identify and Manage Your Panic Attack Triggers
Recognizing and understanding your panic attack triggers is a proactive step towards managing and potentially reducing their frequency and intensity. Triggers can be specific situations, places, or even thoughts that consistently precede a panic attack.
Common panic attack triggers include:
- Confined or enclosed spaces
- Large crowds
- Financial worries or money issues
- Public speaking engagements
- Interpersonal conflicts or arguments
However, it’s important to note that panic attacks can sometimes occur unexpectedly, without any identifiable trigger. Keeping a panic attack journal can help you track episodes and identify potential patterns or triggers over time. Once triggers are identified, you can work on strategies to manage or avoid them, reducing the likelihood of future panic attacks.
Seeking professional guidance from a therapist or counselor is crucial for developing a comprehensive panic attack management plan. They can provide personalized strategies, help identify underlying anxiety disorders, and offer long-term coping mechanisms.
