What To Do During A Panic Attack

I will never forget the first time I had a panic attack. I was out with friends, and we were rollerblading. (Lol yes a long time ago!) Or at least, we were supposed to be rollerblading. I had overestimated my abilities and was having trouble keeping up. And then suddenly–I was having trouble breathing.

It was terrifying. Embarassing. And scary! To this day, I’m not exactly sure what triggered that attack. But it was something I never wanted to experience again.

Can you relate? If you’ve ever had one, you know that panic attacks can be frightening experiences. They’re characterized by rapid heartbeat, sweating, difficulty breathing, and a sense of losing control.

However, you are not alone! These attacks are more common than previously thought, with 11.2% of US adults experiencing one in a given year.

Whether you’ve experienced one in the past or are having one right now (!!) this quick guide will give you some basic tips on how to handle it.

What Is A Panic Attack?

A panic attack is a sudden episode of intense fear or discomfort that can occur unexpectedly, often without a clear trigger.

During an attack, individuals may experience a range of physical and emotional symptoms, including rapid heartbeat, sweating, trembling, shortness of breath, dizziness, chest pain, and a sense of impending doom or loss of control.

While panic attacks can be frightening, they are typically short-lived and do not pose a direct threat to physical health. However, they can significantly impact a person’s quality of life and may lead to the development of panic disorder if they become frequent and persistent.

Panic Attacks & Anxiety

Anxiety and panic attacks are closely linked. Anxiety is a common human emotion characterized by feelings of worry, unease, and nervousness. When anxiety becomes excessive and persistent, it can lead to the development of anxiety disorders.

Panic attacks are often experienced by individuals with anxiety disorders, but they can also occur in people without a diagnosed anxiety.

Anxiety can contribute to the development of panic attacks by heightening sensitivity to physical sensations and misinterpreting normal bodily functions as signs of danger, triggering a panic response.

Additionally, the fear of experiencing another panic attack can lead to anticipatory anxiety, further fueling the cycle of worry and fear.  

What To Do During A Panic Attack

Panic attacks can be incredibly overwhelming, leaving you feeling lost and alone. However, it’s important to remember that you’re not powerless in these moments. It might not feel like it in the moment, but you have more power than you think.

Here are some practical tips to help you during a panic attack. Memorize them as much as you can so you can come back to this when you need it.

Seek a safe space

If possible (or necessary) move to a calm environment. For example, if you’re having an argument try to move into a more calm space away from the person you’re arguing with.

Try A Grounding Technique

During a panic attack, your body and mind feed off of each other. Your (subconscious) brain is on alert and tells your body to go on alert. But then because your body is on alert, it’s difficult to calm your brain down. And so the cycle continues.

That’s why it’s important to create a sense of calm within your body. Here are a few to try out:

Deep Breathing

Your breathing automatically becomes short and shallow breaths when you’re stressed out. Try to signal to your body (and mind) that you are in fact safe by slowing down your breathing.

Practice slow, deep breaths, focusing on the sensation of your breath entering and leaving your body. (It might take a few minutes before it works!)

5-4-3-2-1 Technique

Engage your senses with this popular and simple mindfulness technique. Start by identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Letting yourself come back to the reality of the current moment is often enough to stop the panic. 

Mindfulness Meditation

Bring your attention to the present moment, observing your thoughts and feelings without judgment. Notice that a giant tiger (or other physical threat) is not chasing you right now, even though your brain is reacting as if there was.

Progressive Muscle Relaxation

Your body will often tense up during a panic attack, even though you might not notice it. So let’s release that tension. Try this out by systemically tensing and releasing all the different muscle groups in your body, starting from your toes and working your way up.

Challenge Any Negative Thoughts

Identify and challenge negative thoughts that contribute to anxiety. Replace them with more realistic and positive thinking. Ask: is this really true? Can I prove that it is true?

More often than not, our brains will exaggerate (“Everyone will hate you!” “You’re going to die!”) even when there’s no evidence to support those negative outcomes. Try to see the truth in the situation, not the big story your brain wants you to believe.

Remind Yourself “This Is Just A Feeling”

Your body feels like it’s in danger but everything is actually physically fine. Remind yourself that this is just a physical sensation in your body and that is temporary. (In other words, try not to panic that you can’t get out of it!)

Get Support

Finally, don’t be afraid to reach out for support where you can. Tell the people you’re with or reach out to friends or family members who understand and can offer support.

And of course, professional help is often necessary. Consider seeking therapy or counseling to develop long-term coping strategies.

If you’re looking for a place to get started, Betterhelp is both affordable and convenient.

Long-Term Coping Strategies for Panic Attacks

There’s also a lot you can do to manage your panic attacks when you’re not suffering from one. Here are a few ideas:

Experiment

Experiment with calming techniques like listening to calming music, counting breaths, or using panic attack support resources. What makes you feel calm? Try to explore that as much as you can.

Physical Activity

You are a physical being and your body needs an outlet to release physical tension. Pick up your existing workout routine or start engaging in gentle physical activity like walking or yoga to release stress.

Get In Nature

Spending time in nature can have a profound calming effect. Studies have shown that connecting with the outdoors can reduce anxiety, improve well-being, and enhance the benefits of exercise.

More Stress Reduction Tips

Maintain a Healthy Lifestyle

The mind-body connection is an important one. It’s hard to feel good when you don’t have the basics right. It sounds boring but prioritizing regular sleep, a balanced diet, and regular exercise will always contribute to improved well-being.

Avoid Stimulants

We all love a good caffeine boost but unfortunately, caffeine doesn’t always mix well with anxiety. Limit your intake of caffeine and alcohol, as they can exacerbate your symptoms.

Practice Self-Care

Clear out regular time in your week for me time. Schedule some activities you enjoy, such as hobbies, spending time in nature, or listening to calming music. (Whatever you enjoy!)

You’re Not Alone | Final Thoughts

Panic attacks are a common experience. While always somewhat frightening, they’re also something you can learn to manage through these practical strategies. Work through this practice to create resilience and reduce the intensity and frequency of attacks. And remember, be gentle with yourself!

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