A panic attack can feel like your body and mind are spiraling out of control. Your heart races, your chest tightens, and it might feel like you can’t breathe. You might even think you’re having a heart attack or that something terrible is about to happen. If you’ve ever experienced one, you know how overwhelming it can be.
The good news is that while panic attacks are intense, they’re not dangerous, and there are effective ways to manage them in the moment. Understanding what to do when a panic attack strikes can help you regain a sense of control and calm.
What Exactly Is a Panic Attack?
A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. It’s often accompanied by physical symptoms like a pounding heart, shortness of breath, dizziness, or nausea. Panic attacks are a response to your body’s “fight or flight” system being activated unnecessarily, and while they feel terrifying, they are not physically harmful.
Immediate Steps to Take During a Panic Attack
When a panic attack hits, it can feel impossible to think clearly. Here are some steps to guide you through it:
1. Remind Yourself That It’s Temporary
A panic attack can feel endless, but it typically lasts between 5 and 20 minutes. Repeating a calming mantra like, “This will pass” or “I am safe” can help ground you.
2. Focus on Your Breathing
Panic attacks often make you feel like you can’t get enough air, but the key is to slow your breathing. Try this simple exercise:
- Inhale through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly through your mouth for 6-8 seconds.
Slowing your breath can signal to your body that the danger has passed.
3. Engage Your Senses
Ground yourself by focusing on your surroundings. Use the “5-4-3-2-1” technique:
- Name 5 things you can see.
- Name 4 things you can touch.
- Name 3 things you can hear.
- Name 2 things you can smell.
- Name 1 thing you can taste.
This method can redirect your mind away from panic and back to the present moment.
4. Move Your Body
If you feel trapped in panic, a small movement can help release some of the adrenaline. Stretch, take a short walk, or shake out your hands. Gentle movement can also remind you that you’re in control.
5. Avoid Catastrophic Thinking
Panic attacks often come with racing, catastrophic thoughts like, “I’m dying” or “This will never stop.” Remind yourself that these thoughts are part of the panic and not reflective of reality.
Long-Term Strategies to Manage Panic Attacks
While these in-the-moment techniques can help, addressing the root causes of your panic attacks is equally important. That’s where psychotherapy comes in.
How Psychotherapy Can Help
Therapy is one of the most effective tools for managing and reducing panic attacks. A trained therapist can help you understand what triggers your panic attacks, teach you coping strategies, and work with you to reframe the thoughts that fuel your anxiety. Cognitive-behavioral therapy (CBT), for example, is particularly effective for panic attacks. It focuses on identifying and challenging negative thought patterns while building healthier responses.
Through therapy, you’ll also learn how to spot the early signs of a panic attack and intervene before it escalates. For those with recurring panic attacks or panic disorder, therapy can help you break the cycle of fear and avoidance that often develops.
Self-Care and Prevention
Beyond therapy, there are several lifestyle changes and habits that can reduce the likelihood of panic attacks:
- Practice Relaxation Techniques: Activities like yoga, meditation, and deep breathing can help lower your overall stress levels.
- Limit Stimulants: Caffeine, nicotine, and even sugar can sometimes trigger anxiety. Monitor how these substances affect you and consider cutting back if needed.
- Stay Active: Regular physical exercise helps regulate your body’s stress response and can improve your overall mood.
- Sleep Well: Poor sleep can make you more prone to anxiety. Aim for 7-9 hours of quality sleep each night.
When to Seek Help
If panic attacks are frequent, severe, or interfering with your daily life, it’s important to seek professional support. A therapist or counselor can provide tailored strategies to help you manage panic attacks and improve your quality of life. In some cases, medication prescribed by a healthcare provider may also be part of the treatment plan.
You’re Not Alone
Experiencing a panic attack can feel isolating, but you’re far from alone. Millions of people deal with panic attacks, and with the right tools and support, they can become manageable. Remember: each time you face a panic attack, you’re building resilience and learning more about yourself. Take it one step at a time, and don’t hesitate to reach out for help if you need it. Relief is within reach.
