Calm Yourself with These 5 Tips
If you’ve ever had a panic attack, you know how terrifying it can feel. Your heart’s racing, your chest is tight, your thoughts are spiraling, and for a moment, it feels like something really bad is about to happen—even if you logically know you’re safe.
First things first: you’re not alone, and you’re not going crazy. Panic attacks are more common than most people think, and the good news is, there are ways to help yourself feel grounded again when one hits.
Here are five of the best techniques to calm yourself down when a panic attack strikes—backed by mental health experts and super simple to try anywhere.
1. Breathe Slower (Even If It Feels Impossible)
When you’re panicking, your breathing tends to get fast and shallow, which actually makes the panic feel worse. So, the first thing to do is slow it all down.
Try this: breathe in through your nose for 4 seconds, hold it for 2 seconds, and then breathe out through your mouth for 6 seconds. Do it a few times and really focus on the rhythm. Slower breathing tells your nervous system to chill, and that can help bring your heart rate down too.
If counting doesn’t help, try box breathing—inhale for 4, hold for 4, exhale for 4, hold again for 4.
2. Ground Yourself With the 5-4-3-2-1 Method
This is a favorite technique among therapists, and it works by pulling your brain out of panic mode and into the present moment. It’s all about using your senses.
- 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 trick helps your mind shift focus away from fear and back into your body and surroundings. It’s simple, quick, and incredibly effective.
3. Use Cold Water or Ice
Sounds odd, but it works. Splash cold water on your face or hold an ice cube in your hand. Some people even dunk their face in a bowl of cold water (if they’re at home, of course).
This activates the “dive reflex,” which slows your heart rate and calms your body. The sudden temperature change sort of shocks your nervous system in a good way—it’s like pressing a reset button.
4. Talk to Yourself Like You’d Talk to a Friend
In the middle of a panic attack, your brain is usually running wild with thoughts like “I can’t handle this,” or “Something’s wrong with me.”
Here’s the trick—talk back. Remind yourself: “This is a panic attack. It’s temporary. I’ve felt like this before, and I was okay. It will pass.” Say it out loud if you can. Your words matter, and they can help interrupt the loop of fear.
5. Move—Even Just a Little Bit
Panic can make you freeze, but a little movement can help your body release that nervous energy. You don’t need to run a marathon—just stretch your arms, walk around the room, shake out your hands, or gently roll your shoulders.
Light movement reminds your brain that you’re in control, and it can help redirect adrenaline in your body that’s built up during the attack.
Final Thought
There’s no “perfect” way to handle a panic attack, and what works for one person might not work for another. But these techniques are a solid place to start. The key is finding what feels safe and doable for you in the moment.
And remember—if you’re having panic attacks regularly, it’s totally okay to talk to a therapist. There’s nothing weak about asking for support. Panic doesn’t define you, and with the right tools, you can learn how to ride it out without letting it take over.
You’ve got this. Even if it doesn’t feel like it in the moment, you really do.
