Stay calm during panic attack episodes by using practical techniques to regain control and reduce overwhelming symptoms. Panic attacks can feel terrifying, with symptoms like a racing heart, shortness of breath, dizziness, and an intense sense of fear. While these episodes are temporary, they can feel overwhelming in the moment.
The good news is that there are effective strategies to help you manage panic attacks and regain a sense of calm. Here are 10 ways to help you stay calm during panic attack episodes and find relief.
1. Focus on Your Breathing
When a panic attack strikes, your breathing often becomes rapid and shallow, which can worsen symptoms. Focusing on deep, controlled breathing can help you calm your body and mind.
How to Practice:
- Inhale deeply through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale slowly through your mouth for a count of six.
- Repeat this cycle for a few minutes until your breathing slows.
Deep breathing helps activate your body’s relaxation response, making it easier to stay calm during panic attack episodes.
2. Use Grounding Techniques
Grounding techniques help bring your focus back to the present moment, reducing feelings of fear and disorientation.
Try the 5-4-3-2-1 Technique:
- 5: Name five things you can see around you.
- 4: Name four things you can touch.
- 3: Name three things you can hear.
- 2: Name two things you can smell.
- 1: Name one thing you can taste.
This exercise helps shift your focus away from the panic and back to your surroundings.
3. Remind Yourself That It’s Temporary
During a panic attack, it’s easy to feel like the symptoms will never end. Reminding yourself that the episode is temporary can help you stay grounded.
Repeat to Yourself:
- “This will pass.”
- “I am safe.”
- “I’ve been through this before, and I can handle it.”
These affirmations can help you regain a sense of control and reduce the intensity of your fear.
4. Practice Progressive Muscle Relaxation
Progressive muscle relaxation (PMR) is a technique that involves tensing and relaxing different muscle groups to release physical tension.
How to Practice:
- Start with your toes: Tense the muscles for five seconds, then release.
- Move up to your legs, stomach, arms, and shoulders, tensing and relaxing each group.
- Finish with your face and jaw.
PMR helps reduce the physical symptoms of panic and promotes relaxation.
5. Visualize a Calm Place
Visualization is a powerful tool to help you stay calm during panic attack episodes. By imagining a peaceful place, you can shift your focus away from the panic and create a sense of calm.
How to Practice:
- Close your eyes and picture a place where you feel safe and relaxed, such as a beach, forest, or cozy room.
- Focus on the details: the sounds, smells, and sensations of this place.
- Stay in this mental space until you feel calmer.
Visualization can help you feel more grounded and in control.
6. Use a Mantra or Affirmation
Repeating a calming phrase or mantra can help you focus your mind and reduce feelings of panic.
Examples of Mantras:
- “I am safe and in control.”
- “This feeling is temporary.”
- “I can handle this.”
Pairing your mantra with deep breathing can enhance its calming effects.
7. Engage Your Senses
Engaging your senses can help distract you from the panic and bring you back to the present moment.
Try These Techniques:
- Touch: Hold an ice cube or splash cold water on your face.
- Smell: Use a calming scent, like lavender or peppermint.
- Taste: Suck on a mint or chew gum to focus on the sensation.
These sensory experiences can help interrupt the cycle of panic and bring you back to reality.
8. Move Your Body
Physical movement can help release built-up tension and reduce the intensity of a panic attack.
Try These Movements:
- Take a brisk walk to burn off excess energy.
- Stretch your arms, legs, and neck to release tension.
- Practice gentle yoga poses to calm your body and mind.
Movement helps regulate your breathing and shifts your focus away from the panic.
9. Avoid Fighting the Panic
It’s natural to want to resist or fight a panic attack, but this can sometimes make the symptoms worse. Instead, try to accept the feelings and let them pass.
Remind Yourself:
- “This is just my body’s response to stress.”
- “I don’t need to fight this—it will pass on its own.”
By accepting the panic, you can reduce its intensity and regain control more quickly.
10. Seek Support
If you’re struggling to stay calm during panic attack episodes, reaching out for support can make a big difference.
Ways to Seek Support:
- Talk to a trusted friend or family member: Let them know what you’re experiencing and ask for their support.
- Work with a therapist: A mental health professional can help you develop coping strategies and address the root causes of your panic attacks.
- Join a support group: Connecting with others who understand what you’re going through can provide comfort and encouragement.
You don’t have to face panic attacks alone—support is available.
Why Staying Calm During a Panic Attack Matters
Learning to stay calm during panic attack episodes is essential for managing your mental health and reducing the impact of anxiety on your life. By practicing these 10 strategies—focusing on your breath, using grounding techniques, reminding yourself it’s temporary, practicing muscle relaxation, visualizing a calm place, using affirmations, engaging your senses, moving your body, avoiding resistance, and seeking support—you can regain control and find relief during moments of panic.
If you’re looking for additional support in managing panic attacks, my private practice in Melrose, MA is here to help. I offer personalized care and resources to help you develop effective coping strategies and improve your mental well-being. Visit my services page to learn more about how I can support you.
External Resources for Panic Attack Management:
- Anxiety and Depression Association of America (ADAA) – Resources and tips for managing panic attacks.
- National Institute of Mental Health (NIMH) – Information on panic disorders and treatment options.
Panic attacks don’t have to control your life. Start practicing these strategies today and take the first step toward a calmer, more balanced mind.
