Panic attacks can feel overwhelming, terrifying and impossible to control in the moment. Your heart races, your chest tightens and your thoughts spiral. You might even feel like you’re going to die or "lose control". If you’ve ever experienced a panic attack, you know how distressing it can feel. The good news is that panic attacks are manageable and highly treatable. Further, with the right tools, you can regain a sense of control over your body and mind.
Understanding Panic Attacks
A panic attack is your body's alarm system going off when there is no actual threat. It’s a physiological response driven by your nervous system, often triggered by stress, trauma or anxiety. If you’ve experienced trauma, your body may be in a heightened state of alert, making panic attacks more frequent and intense.
A panic attack is an intense surge of fear or discomfort that reaches a peak within minutes. Common symptoms include:
- Rapid heartbeat or palpitations
- Shortness of breath or a choking sensation
- Dizziness or lightheadedness
- Sweating and trembling
- A sense of impending doom
- Nausea or stomach discomfort
- Feeling detached from reality (derealization) or from yourself (depersonalization)
Practical Tools to Manage Panic Attacks
While therapy provides long-term relief, there are immediate tools you can use to manage panic attacks in the moment:
1. Ground Yourself in the Present
Panic attacks often make you feel detached from reality. Try grounding techniques to reconnect with the present moment:
- 5-4-3-2-1 Technique: Identify five things you see, four things you touch, three things you hear, two things you smell, and one thing you taste.
- Hold onto a cold object: Splash cold water on your face or hold ice cubes to activate your parasympathetic nervous system, which helps calm you down.
2. Focus on Your Breath
When panic sets in, your breathing becomes shallow and rapid. Slowing your breath can signal your body that you are safe.
- Box breathing: Inhale for four counts, hold for four, exhale for four, and pause for four before repeating.
- Diaphragmatic breathing: Breathe deeply into your belly rather than your chest, extending your exhales longer than your inhales.
3. Challenge Catastrophic Thoughts
Panic attacks often come with racing, intrusive thoughts that make the experience worse. Ask yourself:
- “Has this happened before? How did it end?”
- “What would I tell a friend experiencing this?”
- “Is there actual evidence that I am in danger right now?”
Therapies like CPT and CBT help individuals identify and restructure unhelpful thought patterns that contribute to panic attacks.
4. Engage Your Body
When your nervous system is in overdrive, movement can help regulate it.
- Shake it out: Gently shake your arms, legs, or entire body to release excess adrenaline.
- Go for a walk: Walking at a steady pace can help regulate your heartbeat and breathing.
5. Use Distraction Techniques
Redirecting your focus can stop a panic attack from escalating.
- Count backward from 100 in increments of 7.
- Listen to a song and focus only on the lyrics or instruments.
- Describe an object near you in extreme detail.
Long-Term Strategies for Managing Panic Attacks
While these immediate tools help, long-term healing comes from addressing the root cause of panic attacks. Evidence-based therapies like Cognitive Processing Therapy (CPT) for trauma-related panic, Dialectical Behavior Therapy (DBT) for emotional regulation, and Acceptance and Commitment Therapy (ACT) for unhooking from distressing thoughts can provide lasting relief.
If you struggle with frequent panic attacks, therapy can help you build emotional resilience, regulate your nervous system, and regain a sense of safety.
About Me
I’m Christina Babich, MA, a trauma-informed clinical psychologist specializing in trauma recovery, anxiety, panic disorder, and emotional regulation. I am a certified Cognitive Processing Therapist and I provide online therapy for expats and international professionals across Europe. Using Cognitive Processing Therapy (CPT), Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), and Cognitive Behavioral Therapy (CBT), I help clients navigate difficult experiences, develop resilience, and regain control of their lives.
If you’re struggling with panic attacks or anxiety, I’m here to help. Schedule a free consultation today: www.christinababich.com
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