How Do I Stop a Panic Attack? Practical Strategies for Immediate Relief

Panic attacks can feel overwhelming and frightening. They often come on suddenly, with symptoms like a racing heart, shortness of breath, dizziness, and a sense of impending doom. If you’re experiencing panic or acute anxiety, know that you’re not alone, and there are effective ways to help yourself in the moment.

Understanding Panic Attacks

A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. Common symptoms include:

• Rapid heartbeat

• Sweating

• Trembling or shaking

• Shortness of breath

• Chest pain

• Nausea

• Feeling lightheaded or faint

• Fear of losing control

  
  

While panic attacks are distressing, they are not dangerous and usually pass within 10–20 minutes.

Immediate Coping Strategies

1. Grounding Techniques

Grounding helps anchor you in the present moment and distracts your mind from panic sensations. Try the “5-4-3-2-1” method:

• Name 5 things you can see

• Name 4 things you can feel

• Name 3 things you can hear

• Name 2 things you can smell

• Name 1 thing you can taste

2. Controlled Breathing

Panic attacks often cause rapid, shallow breathing, which can worsen anxiety. Slow, deep breaths help calm your nervous system:

• Inhale slowly through your nose for 4 seconds

• Hold your breath for 4 seconds

• Exhale slowly through your mouth for 6 seconds

• Repeat for several cycles

  
  

3. Positive Self-Talk

Remind yourself:

• “This is a panic attack. It will pass.”

• “I am safe.”

• “I can handle these feelings.”

  
  

4. Relaxation Techniques:

Progressive muscle relaxation can help release tension. Start at your toes and work your way up, tensing and then relaxing each muscle group.

5. Change Your Environment

If possible, move to a quieter or more comfortable space. Splash cold water on your face, step outside for fresh air, or sit down in a supportive position.

When to Seek Help

If panic attacks are frequent or interfere with daily life, consider speaking with a healthcare professional. Therapy, medication, and lifestyle changes can provide lasting relief.

Remember: Panic attacks are temporary, and you have tools to help manage them. Practice these techniques regularly, and reach out for support if you need it. You’re stronger than you think!

About the Author

Tina Avila, LMFT, is the Founder and Executive Director of Blue Oak Counseling Services, Inc. With over 15 years of experience in the field of mental health, Tina is passionate about helping individuals navigate anxiety, depression, and major life transitions. She specializes in Cognitive Behavioral Therapy (CBT) and solution-focused approaches, guiding clients toward greater resilience and emotional well-being.