Effective Strategies to Manage Panic Attacks and Regain Control
Let’s be real—experiencing a panic attack can feel like a nightmare. Your heart races, your chest tightens, and it might seem like you’re losing control. But the good news is that there are ways to regain a sense of calm and even shorten the episode. Let’s talk about them:
Breathing Exercises
Mr. Miyagi said it best in The Karate Kid: “When you feel life is out of focus, always return to the basics of life. Breathing. No breath, no life.” Breathing is essential for regulating anxiety because it directly influences the body’s shift from stress to calm. When anxiety triggers the fight-or-flight response, shallow chest breathing (hyperventilation) can increase heart rate, dizziness, and panic. Many people mistakenly believe they are taking deep breaths when, in reality, they are breathing from their chest, which can actually worsen anxiety.
Controlled breathing, such as diaphragmatic breathing (breathing from belly) engages the vagus nerve, which is responsible for lowering heart rate and reducing stress hormones. Box breathing (inhaling for four seconds, holding for four, exhaling for four, and holding for four) creates a steady rhythm that helps calm the mind. Extending the exhale—such as inhaling for four counts and exhaling for six to eight—activates the body's natural relaxation response.
The key takeaway: Every calming breath starts by inhaling slowly through the nose and exhaling slowly through the mouth. Stay tuned for the next blog, where I’ll share step-by-step breathing techniques to help you regain control in anxious moments.
Grounding Techniques
Grounding techniques can help anchor you in the present moment when panic takes over. One highly effective method is the 5-4-3-2-1 technique, where you focus on your senses by identifying five things you see, four things you can touch, three things you hear, two things you smell, and one thing you taste. If you're interested in exploring more grounding strategies, I’ve written a previous blog dedicated to a variety of helpful techniques.
Another grounding method that can be particularly useful during panic attacks is temperature regulation. Sudden shifts in temperature—such as holding an ice cube, splashing cold water on your face, or using a cold washcloth—can help reset your body’s response to panic. I often encourage my clients to open a window or place a cool compress on the back of their neck to help regulate their body temperature. This can be especially beneficial for those who experience hot or cold sweats during panic attacks.
Remember The Physiology
It’s important to remind yourself that panic attacks, while intense, are temporary and not a sign of real danger. They occur due to a misfire in the brain, causing your body to react as if there’s a threat—even when none exists. (For a deeper dive into the physiology and causes of panic attacks, you can check out a previous blog post.)
Using reassuring mantras like “I am safe. This feeling will pass.” may seem simple, but they can provide comfort and help shorten the duration of an attack. When overwhelming thoughts take over, try to gently challenge them by asking:
“Is there real evidence that I’m in danger?”
“Have I experienced this before and made it through?”
Shifting your perspective in these moments can help break the cycle of panic and bring a sense of control.
Distraction
While distraction isn’t a permanent solution for anxiety, it can be a valuable short-term strategy to help you regain control, calm your nervous system, and make space for deeper coping techniques like mindfulness, and self-reflection. Distraction techniques, such as counting backward from 100 by sevens, listing items in a category, such as movies, songs, animals, or cities, playing calming music, listening to a guided imagery exercise, or listening to a calming podcast can all help redirect thoughts and calm anxiety.
Physical Techniques
Your body can also be a source of comfort during a panic attack. Progressive Muscle Relaxation (PMR), which involves tensing and relaxing different muscle groups, can release built-up tension. Applying grounding pressure, such as pressing your feet firmly into the floor or clasping your hands together, can bring a sense of stability. Engaging your senses with calming scents like lavender or peppermint, or holding a soothing object like a stress ball or a smooth stone, can also provide reassurance and reduce anxiety.
Mindfulness And Self-Compassion
Mindfulness and self compassion are powerful tools. Instead of fighting the sensations of panic, try to acknowledge them with kindness, knowing that they will pass. Try imagining a peaceful place or recalling a comforting memory can be soothing.
General self care for preventative measures also makes a huge difference, in terms of long term results. Caring for yourself by getting enough sleep, balanced nutrition, adequate hydration, and gentle movement can help prevent panic attacks. Further, practicing all of the strategies above on a regular basis, whether you’re in a state of panic or calm helps us access these skills much easier when we really need them.
Further, Identifying triggers and developing coping strategies can empower you to feel more prepared. Seeking support through therapy, such as Cognitive Behavioral Therapy (CBT) and mindfulness practices, can provide lasting guidance and comfort. Remember, you are not alone, and with time and support, you can navigate these moments with greater ease.
