A panic attack can come on suddenly, bringing intense fear along with a racing heartbeat, sweating, shaking, dizziness, chest discomfort or difficulty breathing. Although the symptoms can feel frightening, panic attacks themselves are generally not life-threatening and usually pass with time.
When panic starts, the goal is not to force the feelings away but to calm your body, redirect your attention and remind yourself that the episode will pass. Here are 13 strategies that may help.
1. Slow Down Your Breathing
Rapid breathing can make panic symptoms feel worse. Try breathing slowly and gently, focusing on a controlled exhale. Avoid repeatedly taking very large breaths.
2. Remind Yourself That It Will Pass
Tell yourself something simple, such as “This is panic, not danger” or “This feeling will pass.” Short coping statements can help you avoid becoming more frightened by the physical sensations.
3. Try the 5-4-3-2-1 Grounding Technique
Look around and identify:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This shifts your attention away from frightening internal sensations and toward your surroundings.
4. Focus on Something Specific
Choose a safe object nearby and study its details—its shape, texture, color and size. Concentrating on something concrete can help interrupt the cycle of anxious thoughts.
5. Stay Where You Are If It Is Safe
If possible, resist the immediate urge to escape. Staying in a safe environment and allowing the panic symptoms to subside can help you learn that the sensations are temporary. If you are driving, however, pull over somewhere safe.
6. Use a Calming Image
Picture a place where you feel comfortable and safe. Imagine its sights, sounds and surroundings in detail. Visualization is one relaxation strategy that may help reduce feelings of panic.
7. Distract Your Mind
Try counting backward, listening to music, reading, naming objects around you or doing another activity that requires concentration. Distraction can shift your attention away from panic sensations.
8. Relax Your Muscles
Panic can cause muscles to tense. Try gently tightening and then relaxing different muscle groups. Progressive muscle relaxation is one technique used to reduce physical tension and promote relaxation.
9. Talk to Someone You Trust
Let a trusted friend, family member or another supportive person know what you are experiencing. Having someone nearby can provide reassurance and emotional support.
10. Move Gently
Once you are somewhere safe, gentle movement such as walking or stretching may help you redirect your attention. Regular exercise is also recommended as part of healthy habits that can support mental health.
11. Avoid Fighting the Sensations
Trying desperately to make every symptom disappear can sometimes increase your fear of the symptoms. Instead, acknowledge what is happening and remind yourself that the sensations are temporary.
12. Reduce Stimulants and Unhealthy Coping Habits
Regular healthy meals, adequate sleep and exercise can support mental well-being. Avoid relying on alcohol, cigarettes or drugs to cope with anxiety, as these can contribute to poorer mental health.
13. Seek Professional Help for Repeated Attacks
If panic attacks happen repeatedly, cause persistent worry or begin affecting your work, studies, relationships or daily activities, speak with a healthcare professional. Cognitive behavioral therapy (CBT) is a well-established treatment for panic disorder, and medication may also be appropriate for some people.
When Should You Get Medical Help?
Not every episode of chest pain, breathing difficulty or dizziness is caused by panic. If symptoms are new, severe, unusual or do not improve, seek medical evaluation rather than assuming they are anxiety. A healthcare professional can also check for other conditions that may produce similar symptoms.
The Bottom Line
Panic attacks can feel overwhelming, but simple techniques such as slow breathing, grounding, distraction, relaxation and reassuring self-talk may help you cope while the episode passes. If attacks keep returning, professional treatment can make them easier to manage and may reduce their frequency.
