How to Stop a Panic Attack: 8 Therapist-Backed Strategies to Calm Your Mind and Body
Learn how to ground yourself, breathe through the fear, and stop panic from taking over—starting now.
A panic attack can feel terrifying and all-consuming. Your heart races, your breath shortens, your body shakes—and it feels like something is really wrong. But here’s the truth:
A panic attack is a temporary, physical reaction to intense stress or fear. It might feel like you’re losing control, but your body is doing exactly what it thinks it needs to do to keep you safe.
The good news? With the right tools and knowledge, you can regain control, ease the symptoms, and prevent future episodes from taking over your life.
What Does a Panic Attack Feel Like?
Recognizing the symptoms can help you stay grounded. A panic attack may include:
- Racing or pounding heart
- Shortness of breath
- Chest tightness or nausea
- Dizziness or lightheadedness
- Sweating or chills
- Trembling or shaking
- Feeling disconnected from your body or surroundings
💬 Quick reminder: You’re not dying. You’re not losing your mind. You’re having a panic attack—and it will pass.
8 Evidence-Based Tools to Calm a Panic Attack
1. Acknowledge What’s Happening
Labeling the experience can reduce fear.
Say to yourself: “This is a panic attack. I’ve felt this before. It’s uncomfortable, but not dangerous. It will pass.”
2. Slow Your Breathing
Hyperventilation fuels panic. Use a simple breathing pattern:
- Inhale for 4 (through your nose)
- Hold for 4
- Exhale for 6 (through your mouth)
- Repeat for 1–2 minutes
This activates the parasympathetic nervous system (your body’s calming system).
3. Use Grounding Techniques
Ground yourself in the here and now with sensory tools:
- 5-4-3-2-1 Technique:
- 5 things you see
- 4 things you feel
- 3 things you hear
- 2 things you smell
- 1 thing you taste
- Physical Anchors: Hold a comforting object or run cold water over your hands.
4. Repeat a Calming Phrase
Try one of these affirmations:
- “This will pass.”
- “I am safe in this moment.”
- “I’ve handled this before—I can handle it again.”
Repeat slowly until your nervous system begins to settle.
5. Move or Stretch Gently
Panic floods the body with adrenaline. Releasing that energy helps.
- Stretch your arms, back, or neck
- Try a slow walk
- Shake out your hands or legs
You’re helping your body come back to baseline.
6. Distract Your Mind (Just Enough)
Shift your focus with low-stakes mental tasks:
- Count backward from 100
- Recite a favorite song or poem
- Describe your surroundings in detail
Distraction isn't avoidance—it's a bridge to calm.
7. Connect with Someone Safe
Text or call someone you trust. Let them know you’re experiencing a panic attack and would like them to stay with you, even if silently.
Human connection helps regulate the nervous system.
8. Practice Ongoing Prevention
While panic attacks can’t always be predicted, you can reduce frequency by:
- Getting enough sleep and regular movement
- Avoiding excessive caffeine and alcohol
- Practicing regular nervous system regulation (yoga, mindfulness, somatic tools)
- Working with a therapist to explore root causes, trauma, and triggers
Final Thoughts: Panic Doesn’t Get the Last Word
Panic attacks can be terrifying, but you are not powerless. These strategies help retrain your body and mind to feel safer—even when your fear is loud.
If panic is showing up regularly in your life, therapy can help you uncover why and teach you how to shift your relationship with fear.
I offer trauma-informed therapy for anxiety, panic, and nervous system overwhelm.
Book a free consultation today.
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