8 ways to stop or manage a panic attack in the moment

Key Takeaways

Panic attacks create a sudden onset of anxiety that can result in extreme physical and mental symptoms. They sometimes result from a mental health condition called panic disorder.
Most people need ongoing, long-term support to manage their panic attacks. However, it’s also important to have some short-term solutions you can use when an attack occurs.
Techniques like grounding exercises, breathwork, and guided imagery can all help reduce your panic attack symptoms. It’s also OK to seek professional help if you need more support.

Panic attacks create a sudden onset of overwhelming fear and anxiety that affects the mind and body in debilitating ways. They are a symptom of a mental health condition known as panic disorder, although they can also occur on their own. Left unaddressed, they can significantly impact your quality of life.

Managing panic disorder typically includes a combination of both short- and long-term strategies. This may include learning how to prevent panic attacks and reduce their severity in the moment. By experimenting with different coping techniques ahead of time, you’ll know what to do when an attack takes hold. And by learning your personal triggers, you can give yourself the chance to intervene and self-soothe before your panic escalates.

1. Know the signs

While panic attacks can vary from person to person, there are some common symptoms to be aware of. Learning to spot the first signs of an attack can allow you to intervene earlier and prevent your symptoms from getting worse. Pay close attention to your personal triggers (the feelings, events, places, or situations that often lead to an attack).

Common signs and symptoms of a panic attack include:

Feeling detached from your body or reality
A tingling or “pins and needles” sensation in your body
Feeling faint, lightheaded, or dizzy,
Sudden aches and pains, like chest pain or a headache
Digestive problems, like nausea or stomach cramps
Temperature changes, like feeling suddenly cold or hot
Having trouble breathing
Excessive sweating
Shakiness
Rapid heart rate
Sense of impending doom
Fears that you’re dying or losing control

2. Practice deep breathing

It might sound simple, but your breath is a powerful anxiety-reducing tool. When you feel anxious, do some deep breathing exercises, and notice how you feel.

For example, slowly inhale to the count of six. Pause, and release your breath slowly, again counting to six. Research shows that slowing your breathing in this way can reduce stress, help you relax, and improve your overall well-being.

3. Change your location

Sometimes, a change of scenery can help quiet your mind and body. For example, if you’re in the middle of a loud, crowded restaurant and you feel panic creeping in, see if there’s a quiet area you can relocate to. Of course, this isn’t always possible if, say, you’re driving or in another situation that you can’t safely exit. But finding a quiet place to take some deep breaths or use one of your other coping strategies can make a difference.

4. Focus on your senses

Panic attacks can make you feel trapped inside your internal experience. So to draw yourself out of the panic, focus on what’s around you by connecting with your five senses.

See if you can name what you see, taste, touch, smell, and feel in your immediate surroundings. This is a common grounding exercise that can help you connect with the present and alleviate your anxiety.

5. Use a cold compress

Splashing some cold water on your face or putting a cool compress on the back of your neck isn’t just a way to refresh yourself on a hot day. Research shows that cooling your body can stimulate your vagus nerve. This can help slow your heart rate, calm your breathing, and reduce anxiety.

6. Listen to a nature-based guided imagery script

If you can’t get outside for a relaxing walk in nature, try a guided imagery script. This is a form of audio meditation that guides you through calming natural surroundings. You can listen to them anytime, anywhere, and they are proven to reduce anxiety.

7. Remember that this feeling won’t last forever

One of the scariest aspects of a panic attack is feeling like you’ll be stuck in that state forever. But try to focus on the fact that panic attacks aren’t permanent, despite how it might seem in the moment. If you’ve had panic attacks before, remind yourself that you are strong, you made it to the other side of them before, and you will be OK.

8. Seek professional help and don’t blame yourself

If you experience panic attacks, know that there’s no one-size-fits-all way to manage them. There’s also no magic “off switch” that works for everyone all the time. While this can be frustrating, remember that it’s not your fault if your coping strategies don’t work.

If you’ve tried to manage your panic attacks on your own but things aren’t getting any better, know that you don’t have to face them alone. A therapist who specializes in treating panic and anxiety can help you learn both long- and short-term strategies to keep panic at bay.

Find care with Rula

Living with panic attacks can take a toll on your mental health, relationships, and overall well-being. While most people need ongoing support to manage them, it’s also vital to have some short-term strategies you can use to alleviate your symptoms in the moment.

And thanks to Rula, it’s now easier than ever to access the practical and ongoing support you need to strengthen your mental health. With our therapist-matching program, you can connect with a provider who takes your insurance and offers the specialty care you deserve in just a few clicks. From there, you can schedule your first appointment and meet with your new therapist from the comfort of home as soon as tomorrow.