How to Get Through a Panic Attack: A Step-by-Step Guide
Panic attacks can feel overwhelming and terrifying, but they are temporary, and you can get through them. Whether you’ve experienced them before or this is your first time, knowing how to manage the symptoms can help you regain a sense of control. Here’s a step-by-step guide to help you navigate a panic attack when it happens.
1. Recognize What’s Happening
A panic attack can mimic serious medical conditions like a heart attack, which makes it even scarier. But if you’ve had them before and have ruled out other medical concerns, reminding yourself, This is a panic attack. It will pass is the most helpful response you can have.
Common Symptoms of a Panic Attack:
Rapid heartbeat or chest tightness
Shortness of breath or hyperventilation
Dizziness or lightheadedness
Sweating or chills
A sense of doom or feeling like you’re losing control
2. Focus on Your Breathing
One of the most effective ways to calm a panic attack is through controlled breathing. Try the 4-7-8 technique:
Inhale through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale slowly through your mouth for 8 seconds
Repeat this process until your breath slows and your body begins to relax.
3. Ground Yourself in the Present
Panic attacks often make you feel detached from reality. Grounding techniques can help bring you back to the present.
Try the 5 senses technique by identifying:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This helps shift your focus away from the panic and onto your surroundings.
4. Use Mindfulness
Your thoughts can fuel panic, but you can also use them to shorten the amount of time you spend panicking. Try reminding yourself:
I am safe. This will pass.
A panic attack cannot hurt me and is not inherently dangerous.
My brain was actually designed to panic as a safety response.
I have been through this before, and I can get through it again.
While I may feel out of control, I know that I am in control of my breathing and my body.
Even if these statements don’t feel true in the moment, saying them can help create a sense of safety.
5. Move Your Body Gently
If you’re able, try some light movement to release built-up adrenaline. Options include:
Stretching
Taking a slow walk
Shaking out your arms and legs
Squeezing and relaxing your muscles (progressive muscle relaxation)
This can help signal to your nervous system that you are not in danger.
6. Find Comfort in a Safe Space
If possible, go to a quiet, calming environment. Dim the lights, wrap yourself in a blanket, or listen to soothing music. If you have a pet, spending time with them can also be incredibly grounding.
7. Seek Support
You don’t have to go through a panic attack alone. If you feel comfortable, call a trusted friend, family member, or therapist. Sometimes, just hearing a reassuring voice can make a huge difference.
8. Take Care of Yourself After
Once the panic attack subsides, your body may feel drained. Drink some water, eat a light snack, and get some rest. Journaling about what triggered the attack or how you got through it can also help for the future.
When to Seek Help
If panic attacks are frequent, interfere with your daily life, or feel unmanageable, consider reaching out to me to set up a free 15 minute phone consultation. Together we can assess your goals and use research-backed therapeutic methods help reduce the intensity and frequency of your panic attacks.
Remember: You Are Not Alone
Panic attacks are scary, but they don’t define you. The more you practice these coping techniques, the more confidence you’ll build in your ability to manage them. Be kind to yourself and seek help when needed—you deserve support and relief.
