Understanding Panic Attacks
A sudden feeling of overwhelming fear, racing heartbeat, and a sense that something is terribly wrong—this is how a panic attack feels for millions of people. In fact, panic attacks are one of the most common mental health challenges today. According to the National Institute of Mental Health (NIMH), panic disorder affects approximately 2-3% of adults annually in the United States, with many more experiencing isolated panic attacks.
The good news? A panic attack, though incredibly distressing, is not life-threatening. Moreover, there are practical, research-backed strategies you can use to regain control during an episode and, over time, reduce the frequency of attacks.
In this blog post, we will look at how you can stop a panic attack in its tracks and explore tools to manage the larger challenges of panic disorder.
What Is a Panic Attack?
A panic attack is a sudden, intense surge of fear or discomfort accompanied by physical symptoms such as shortness of breath, chest pain, sweating, dizziness, or nausea. These episodes often occur without warning and can last anywhere from a few minutes to over half an hour.
While panic attacks themselves are not harmful, the physical and emotional toll is profound. Many people mistake them for heart attacks due to the chest tightness and rapid heartbeat. Often, individuals also fear losing control or going “mad,” which adds to the anxiety of the moment.
If you experience recurring panic attacks coupled with an ongoing fear of having another one, you may have panic disorder. Fortunately, this condition is treatable with a mix of self-care strategies, therapy, and sometimes medication.
How to Stop a Panic Attack: What to Do in the Moment
While no two people experience panic attacks the same way, these actionable steps can help you regain control and calm your system.
1. Acknowledge and Accept What Is Happening
The first step in stopping a panic attack is recognizing that you are having one. It can be tempting to fight the sensations, but resistance often amplifies the fear. Instead, acknowledge the experience and remind yourself that panic attacks are temporary and will pass on their own.
Say to yourself:
- “This is just a panic attack.”
- “I’ve been through this before, and I’ll get through it again.”
Naming what’s happening can “ground” you and reduce the overwhelming sense of fear.
2. Use Deep Breathing Techniques
Hyperventilation (rapid, shallow breaths) is a common symptom of panic attacks, and it intensifies other symptoms. To regulate your breathing, try the 4-7-8 technique:
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth over 8 seconds.
This method not only restores normal breathing patterns but also activates the parasympathetic nervous system, which helps calm your body. Repeat this cycle until your breathing feels steady.
3. Engage in Grounding Exercises
Grounding techniques help redirect your focus from the overwhelming sensations of the panic attack and guide your mind back to the present. One popular approach is the 5-4-3-2-1 method:
- Identify 5 things you can see around you.
- Name 4 things you can touch.
- Listen for 3 sounds you can hear.
- Tune into 2 smells you can detect.
- Pay attention to 1 taste (if possible, sip water, chew gum, or focus on your breath).
Grounding exercises help you break free from the spiral of panic by rooting you in physical realities.
4. Try Progressive Muscle Relaxation (PMR)
During a panic attack, your body is in “fight or flight” mode, with muscles often tensed. Progressive Muscle Relaxation can help release tension.
Here’s how:
- Starting from your toes, consciously tense one muscle group for 5 seconds.
- Slowly release the tension while exhaling deeply.
- Work your way up through the body (feet, legs, abdomen, arms, shoulders, neck, and face).
PMR works because it reminds your brain that a state of relaxation is possible, even during a panic attack.
5. Use Affirming Self-Talk
The thoughts racing through your head during a panic attack often involve catastrophe—e.g., “I’m dying,” or “I can’t handle this.” Recognizing these as false alarms is essential. Replace catastrophic thoughts with affirming ones.
Examples of affirming self-talk include:
- “This is uncomfortable, but it’s not dangerous.”
- “I am not in danger. These feelings are temporary.”
- “I’m taking steps to calm myself, and I am safe.”
Repeating these affirmations strengthens your ability to self-soothe during an attack—and over time, builds confidence in managing difficult moments.
6. Visualize a Safe Space
Close your eyes and picture yourself in a calm and comforting environment—a sunny beach, a quiet forest, or even your favorite room at home. Pay attention to the sensory details: What do you see, smell, and hear?
Visualization is a powerful tool that allows your brain to “escape” the intensity of a panic attack and refocus on a safe and serene setting.
Preventing Future Panic Attacks
Managing a single panic attack is important, but addressing the underlying causes is key to preventing recurrent episodes. Here are some long-term strategies for support:
1. Exercise Regularly
Physical activity is known to reduce anxiety and regulate your body’s stress response. Try to include at least 30 minutes of exercise, like brisk walking or yoga, into most days of your week.
2. Limit Caffeine and Alcohol
Both caffeine and alcohol can trigger anxiety symptoms, so consider moderating your intake or eliminating them altogether.
3. Practice Mindfulness
Mindfulness meditation helps you stay present, reduces stress over time, and builds tolerance for discomfort—key components in managing anxiety. Apps like Headspace or Calm can guide you through simple mindfulness exercises.
4. Seek Therapy
Therapies like Cognitive Behavioral Therapy (CBT) are highly effective in treating panic attacks and panic disorder. CBT helps you identify and challenge thought patterns that contribute to anxiety while equipping you with healthier coping mechanisms.
5. Explore Medication Options
In some cases, medication such as selective serotonin reuptake inhibitors (SSRIs) may be recommended. A licensed mental health provider can determine if this is appropriate for you.
When to Reach Out to a Professional
Panic attacks can feel isolating, but they don’t have to rule your life. If they are becoming more frequent, intense, or interfering with your daily activities, seeking professional help is a crucial step forward.
Take the First Step Toward Healing with Massachusetts Mental Health Treatment Centers
If you’re in Massachusetts and struggling with panic attacks or anxiety, you don’t have to navigate this journey alone. At Massachusetts Mental Health Treatment Centers, we offer a variety of evidence-based programs specifically designed to help you regain control of your mental health. From therapy to specialized treatment plans, we are here to support you every step of the way.
Take the first step toward a calmer, more confident life by contacting us today. Our compassionate team is ready to help you start your healing journey.
