Simple steps to help you regain control when anxiety takes over
A panic attack can feel overwhelming. Your heart races, your chest tightens, and it suddenly feels impossible to breathe. While these moments can be frightening, they don’t last forever, and there are effective ways to bring yourself back to calm. Here are simple, proven techniques you can use to ground yourself when panic strikes.
Focus on Your Breathing
When panic sets in, your breathing often becomes shallow and fast. Try to slow it down. Breathe in through your nose for a count of four, hold for one second, then exhale slowly through your mouth for a count of six. Repeat this for a few minutes until your heartbeat starts to slow. Focusing on your breath can stop the body’s fight-or-flight response from escalating.
Name What’s Happening
Remind yourself that what you’re feeling is a panic attack, not a heart attack or something life-threatening. This helps you separate the sensation from fear. Telling yourself, “I’ve felt this before, and it will pass,” can ease the intensity. Recognizing what’s happening gives you back a sense of control.
Ground Yourself in the Present
Use your senses to anchor yourself to the moment. Look around and name 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. This technique pulls your focus away from fear and back to your surroundings.
Relax Your Body
Muscle tension often builds during a panic attack. Try gently unclenching your jaw, lowering your shoulders, and loosening your fists. If possible, sit somewhere comfortable and let your body settle naturally. Even a few small physical adjustments can help signal to your brain that you’re safe.
Stay Where You Are
If you can, resist the urge to flee the situation. Moving too quickly can intensify disorientation. Instead, stay put and let the feelings rise and fall naturally. Panic attacks usually peak within 10 minutes and fade on their own, even if they feel unbearable in the moment.
After It Passes
Once the panic subsides, take note of what helped you calm down and consider sharing your experience with someone you trust. If panic attacks occur frequently, it may help to speak with a therapist who can teach coping techniques tailored to your needs.
Panic attacks can feel consuming, but they are temporary. With calm breathing, grounding exercises, and self-awareness, you can ride out the wave and find your way back to steady ground every time.
