When Anxiety Hits: How to Handle Panic Attacks

Panic attacks are sudden, overwhelming episodes of intense fear or discomfort that can feel all-consuming. They can happen without warning, often leaving you feeling out of control and questioning your safety. The good news is that panic attacks, while distressing, are temporary and can be managed with the right strategies. In this post, we’ll explore how to handle panic attacks effectively, regain your composure, and take steps toward reducing their frequency and intensity.

1. Recognize the Signs of a Panic Attack

Panic attacks often manifest suddenly, and understanding the signs can help you differentiate them from other health issues. Some common symptoms include:

• Rapid heart rate or palpitations
• Shortness of breath or a feeling of choking
• Sweating
• Shaking or trembling
• Chest pain or discomfort
• Nausea or dizziness
• A sense of choking or smothering
• Chills or hot flashes
• A feeling of detachment from reality or yourself (depersonalization)

Recognizing these symptoms can help you identify that you’re experiencing a panic attack, not a medical emergency. While panic attacks are uncomfortable and intense, they aren’t life-threatening. Reminding yourself of this fact is one of the first steps in regaining control.

2. Focus on Your Breathing

When a panic attack strikes, your breathing can become rapid and shallow, exacerbating feelings of panic. Focusing on your breath is a grounding technique that helps calm your nervous system and reduce the intensity of the attack.

Here’s a simple breathing exercise to try:

• Inhale slowly through your nose for a count of 4.
• Hold your breath for a count of 4.
• Exhale slowly through your mouth for a count of 6.
• Pause and repeat.

By focusing on your breath, you can shift your attention away from the overwhelming sensations of panic and create a sense of control.

3. Ground Yourself with the 5-4-3-2-1 Technique

The 5-4-3-2-1 grounding exercise is a simple technique to bring you back to the present moment, helping you feel anchored and less detached. Here’s how it works:

• 5 things you can see: Look around and notice five different objects in your environment.
• 4 things you can touch: Focus on four things you can physically feel—like the texture of your clothing or the surface you’re sitting on.
• 3 things you can hear: Listen for three different sounds, whether it’s the hum of a fan, a bird outside, or the sound of your breath.
• 2 things you can smell: Focus on two distinct scents around you.
• 1 thing you can taste: Notice one thing you can taste in your mouth, or imagine the taste of something familiar.

This technique helps redirect your mind away from the panic and into the present, which can lower your anxiety levels.

4. Remind Yourself That It’s Temporary

One of the most challenging aspects of a panic attack is the overwhelming sensation that it will last forever. This feeling can increase anxiety, making the experience feel even more unbearable. It’s important to remind yourself that a panic attack, though intense, will eventually pass. The average panic attack lasts anywhere from 5 to 20 minutes.

Tell yourself:

• “This will pass.”
• “I am safe right now.”
• “I’ve been through this before, and I know I can handle it.”

Reassuring yourself that the episode is temporary can help reduce the fear of the attack itself, making it easier to ride out.

5. Use a Calming Phrase or Mantra

Having a calming phrase or mantra to repeat to yourself during a panic attack can provide comfort and help redirect your focus. Choose a phrase that resonates with you, such as:

• “This is just anxiety, and it will pass.”
• “I am in control of my breathing and my thoughts.”
• “I am safe and okay.”
• “This is temporary, and I can handle it.”

Repeating this mantra helps create a sense of calm and stability, helping to slow the panic attack’s intensity.

6. Visualize a Calm Place

Visualization can be a powerful technique for calming the mind during a panic attack. Close your eyes and imagine a place where you feel completely safe and relaxed—whether it’s a beach, a forest, or a quiet room. Engage all your senses in the visualization:

• Picture the scenery and colors around you.
• Imagine the sounds of the place, like waves crashing or birds chirping.
• Feel the sensations of the environment, like the warmth of the sun or the soft breeze.

This mental escape can help you distance yourself from the feelings of panic and create a sense of peace during the attack.

7. Engage in Gentle Movement

If you’re able, gentle movement can help release the tension caused by a panic attack and calm your body. Try walking around or stretching slowly, paying attention to how your body feels. Movement can help activate the parasympathetic nervous system, which is responsible for calming the body after stress.

Be mindful and slow with your movements, as too much physical exertion can increase feelings of anxiety. Focus on your breathing as you move to stay grounded.

8. Seek Support from a Trusted Person

If you’re with someone you trust, let them know you’re experiencing a panic attack. Sometimes simply sharing what you’re going through with another person can help alleviate anxiety. They can offer comfort and help you stay grounded during the attack.

If you’re alone, consider calling or texting a friend, family member, or therapist who can provide reassurance and support. Knowing someone else is there for you can reduce feelings of isolation and provide comfort.

9. Create a Plan for Future Attacks

While panic attacks can feel unpredictable, creating a plan for how you’ll respond when one occurs can help you feel more prepared and confident. Consider the following strategies:

• Know your triggers: Pay attention to what may cause your panic attacks and try to minimize exposure to these situations, when possible.
• Have a toolkit ready: Keep a small kit with calming items, such as a calming essential oil, fidget tools, or a list of grounding exercises.
• Practice coping strategies: Regularly practice breathing exercises, mindfulness, and other relaxation techniques so they become second nature when a panic attack occurs.

By preparing ahead of time, you’ll feel more equipped to manage panic attacks in the future.

10. Seek Professional Help If Needed

If panic attacks are frequent or severely impacting your quality of life, it may be helpful to seek professional support. A therapist can help you identify the underlying causes of your anxiety and provide strategies, such as cognitive-behavioral therapy (CBT) or exposure therapy, to reduce the frequency and intensity of your panic attacks.

Additionally, medication prescribed by a healthcare professional may be beneficial for some individuals, especially in combination with therapy. Never hesitate to reach out for help if you feel overwhelmed.

Conclusion

Panic attacks are terrifying, but they are manageable with the right tools and strategies. By recognizing the signs, using grounding techniques, breathing exercises, and visualization, you can regain control when anxiety hits. Remember that panic attacks are temporary, and with patience and practice, you can reduce their frequency and intensity. Seek support when needed, and be kind to yourself as you navigate this journey. Over time, you’ll build resilience and confidence in handling panic attacks, allowing you to live a more balanced and peaceful life.