A panic attack can feel terrifying. Your heart races, your chest tightens, and you might feel dizzy or disconnected from reality. In those moments, it’s easy to think something is seriously wrong, but you’re not in danger, even if your body feels like it is.
Knowing what to do during a panic attack can help you regain control more quickly and reduce the intensity of future episodes. Here are some immediate steps to manage panic attacks and calm yourself when anxiety takes over.
1. Recognise what’s happening
The first step is to remind yourself that what you’re experiencing is a panic attack, not a heart attack or medical emergency. Panic attacks trigger a surge of adrenaline that makes your body prepare for danger, even when none exists.
Say to yourself:
“This is anxiety. It’s uncomfortable, but it’s not dangerous. It will pass.”
By recognising the symptoms for what they are, you remove some of their power. Accepting that it’s a panic attack helps your body begin to relax sooner.
2. Focus on your breathing
During a panic attack, your breathing often becomes shallow and fast, which makes symptoms worse. Slow, controlled breathing is one of the most effective ways to calm your body.
Try this simple technique:
- Inhale slowly through your nose for a count of four.
- Hold your breath for two seconds.
- Exhale gently through your mouth for a count of six.
- Repeat until your breathing steadies.
You can also practise grounding techniques from therapy for anxiety and stress to build long-term control over anxious breathing patterns.
3. Ground yourself in the present moment
When panic hits, your mind can spiral into catastrophic thoughts. Grounding techniques bring you back to the present and help you feel safer in your body.
Try the 5-4-3-2-1 grounding method:
- Name 5 things you can see.
- Touch 4 things you can feel.
- Notice 3 sounds around you.
- Identify 2 things you can smell.
- Focus on 1 thing you can taste or remember the taste of.
These small, sensory details anchor you in reality and signal to your brain that the threat has passed.
4. Relax your body
During panic, your muscles tighten automatically. You can counteract this by gently tensing and releasing different muscle groups, starting from your hands and shoulders and working down to your feet.
If you’re in a private space, you might also try progressive muscle relaxation: tightening one area for a few seconds and then releasing it as you exhale. Over time, this trains your body to respond to stress with calm rather than tension.
5. Use grounding objects or comforting rituals
Sometimes physical sensations can help you stay connected to the present. Holding something cool, like a metal object or a cold bottle of water, can refocus your attention.
You can also keep a small “comfort kit” with grounding items, a smooth stone, essential oil, or note with a calming message. These reminders reinforce that you have tools to manage panic whenever it arises.
6. Challenge anxious thoughts
Panic often comes with frightening thoughts like “I’m losing control” or “I’m going to faint.” Instead of believing them, try gently questioning them:
- What evidence do I have that this is dangerous?
- Have I felt this before—and did it pass?
- What would I tell a friend if they were feeling this way?
Techniques from Cognitive Behavioural Therapy (CBT) are especially effective in these moments. CBT helps you recognise that your thoughts are not facts and teaches you to respond with calm, rational statements that reduce panic’s intensity.
7. Create a calming environment
If possible, step away from crowded or noisy spaces and find somewhere quieter. Sit down, loosen tight clothing, and focus on creating a sense of safety.
You might close your eyes, lower bright lights, or listen to a calming sound. Small changes can make a big difference when your senses are overwhelmed.
If you’re at home, practising mindfulness or short relaxation exercises regularly can help prevent panic attacks from building in the first place.
8. Don’t fight the feelings
It’s natural to want to “stop” a panic attack, but fighting it can make it stronger. Instead, allow the sensations to rise and fall naturally.
Think of panic like a wave: it peaks, then gradually fades. By accepting it rather than resisting, you teach your brain that panic is temporary and manageable. Over time, this approach can make future attacks less severe.
9. Seek professional support
If panic attacks are happening often or affecting your quality of life, it’s time to reach out for help. A qualified counsellor can help you understand the triggers behind your anxiety and give you tools to manage it more effectively.
Through individual therapy for adults, you can explore the underlying emotions or patterns that contribute to panic and learn strategies to build resilience. Many people also benefit from combining therapy with mindfulness training, lifestyle adjustments, and regular self-care.
You don’t have to wait until panic becomes unbearable, as therapy can help you take control and find peace long before that point.
What to do after a panic attack
Once the immediate sensations have passed, your body may feel drained or shaky. Take time to rest, drink water, and engage in something grounding like stretching, journaling, or going for a walk.
You might also reflect on what happened:
- Where were you?
- What were you thinking about?
- What physical sensations did you notice first?
Keeping a panic diary can help you spot patterns, such as certain environments or stress levels that trigger attacks. Discussing these insights in therapy leads to more targeted coping strategies.
Moving forward
Panic attacks can be frightening, but they’re treatable. With the right tools and professional guidance, you can learn to calm your body, challenge your fears, and prevent anxiety from taking over your life.
We offer a supportive, confidential space where you can explore what’s driving your anxiety and develop skills to regain control.
If you’re ready to start feeling calmer and more confident, book a session today.
