What to Do If You Are Having a Panic Attack?
When panic hits, it can feel overwhelming and uncontrollable. Your heart races, your breathing quickens, and your thoughts spiral into worst-case scenarios. Whether it’s a panic attack, anxiety surge, or sudden stress response, knowing how to calm yourself down can make all the difference. Here are 17 effective solutions to help you regain control, relax your body, and ease your mind.
1. Focus on Your Breathing
One of the fastest ways to calm panic is to control your breath. Try the 4-7-8 method:
- Inhale for 4 seconds
- Hold for 7 seconds
- Exhale slowly for 8 seconds
Repeat this at least 5 times, and you’ll notice your heart rate slowing down and your body relaxing.
2. Acknowledge That You’re Panicking
Instead of fighting the feeling, recognize that you are having a panic response, and remind yourself that it will pass. Telling yourself, “This is just panic. I am safe. It will be over soon,” helps your brain stop overreacting to the situation.
3. Ground Yourself with the 5-4-3-2-1 Technique
This simple grounding exercise brings you back to the present moment:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This method shifts focus away from the panic and reconnects you with reality.
4. Use Cold Water or Ice
Cold exposure activates the vagus nerve, which helps stop the panic response. Try:
- Splashing cold water on your face
- Holding ice cubes in your hands
- Drinking a cold glass of water
This helps shock your nervous system into calming down.
5. Get Up and Move
Panic often builds up as excess energy in your body. Try:
- Going for a quick walk
- Stretching or doing jumping jacks
- Shaking out your arms and legs
Moving helps release stress hormones and restores balance in your body.
6. Try Progressive Muscle Relaxation
Panic makes your muscles tense up, so doing a full-body relaxation exercise can help.
- Start by tensing one muscle group for 5 seconds
- Then release and relax it completely
- Work your way from your toes to your head
This physically forces your body into a calm state.
7. Focus on One Simple Task
When panic takes over, giving your brain something small to focus on can help redirect your thoughts. Try:
- Counting backward from 100
- Naming all the colors in the room
- Reciting the alphabet backward
These activities distract your mind from panic and re-engage logical thinking.
8. Talk to Someone
Panic thrives on isolation and fear, so speaking to someone can instantly provide comfort. Call a trusted friend, family member, or therapist, even if it’s just to hear their voice. You don’t have to go through it alone.
9. Use an Anxiety App
There are many free mental health apps designed to guide you through panic episodes. Some great options include:
- Calm (guided breathing exercises)
- Headspace (meditation for anxiety)
- Rootd (panic attack relief exercises)
These apps provide step-by-step support when you need it most.
10. Repeat a Calming Affirmation
Your brain believes what you tell it. Repeating a simple, calming phrase can help break the panic cycle:
- “I am safe. This will pass.”
- “I am in control of my body.”
- “I am stronger than this panic.”
Speaking these words out loud helps rewire anxious thought patterns.
11. Engage Your Senses with Aromatherapy
Scents like lavender, peppermint, and chamomile have been proven to reduce stress and calm anxiety. Try:
- Inhaling essential oils
- Drinking herbal tea
- Lighting a scented candle
Activating your sense of smell shifts focus away from panic and toward relaxation.
12. Use the Butterfly Hug
The butterfly hug technique is a simple self-soothing method used in therapy:
- Cross your arms over your chest
- Tap your shoulders alternately, left and right
- Continue tapping slowly and rhythmically
This calms the nervous system and provides a sense of safety.
13. Try Visualization Techniques
Picture yourself in a calm, peaceful place—a beach, a forest, or anywhere that makes you feel safe and relaxed. Imagine:
- The sound of waves
- The feeling of sunlight on your skin
- The smell of fresh air
Using all five senses in your visualization tricks your brain into feeling calmer.
14. Reduce Caffeine and Sugar
Caffeine and sugar can trigger or worsen panic episodes by increasing heart rate and jitteriness. If you’re prone to panic, switch to herbal tea or decaf coffee and limit processed sugars.
15. Slow Down Your Thoughts with Writing
When panic takes over, thoughts feel rushed and overwhelming. Writing them down can help make sense of the chaos. Try:
- Listing what’s making you panic
- Writing down logical reasons why you’re safe
- Creating a “Things I Can Control” list
This helps declutter your mind and regain perspective.
16. Practice Controlled Distraction
Not all distractions work, but some are strategic ways to shift focus. Try:
- Watching a funny or lighthearted video
- Listening to relaxing or upbeat music
- Doing a simple puzzle or word game
Controlled distractions keep your mind engaged enough to prevent spiraling.
17. Accept That Panic is Temporary
Panic attacks feel like they’ll last forever, but they don’t. Remind yourself:
- “This is temporary. It will pass.”
- “My body is reacting to stress, but I am safe.”
- “I have gotten through this before, and I will again.”
The more you accept it instead of fearing it, the faster it fades away.
Final Thoughts
Panic can feel intense and overwhelming, but you are in control, even when it doesn’t feel like it. These 17 techniques will help you calm your mind, relax your body, and regain a sense of safety. The key is to practice these strategies regularly, so when panic strikes, you already know what works best for you.
