There you are, minding your own business, when out of nowhere, a panic attack decides to crash the party. Your heart starts pounding, your chest tightens, and suddenly it feels like the walls are closing in. If you’ve ever experienced a panic attack, you know it’s not exactly a walk in the park.
But here’s the good news - you can get through it. With a few strategies in your back pocket, you can ride out the storm and come out the other side feeling more in control. Let’s dive into some tips on how to get through a panic attack.
1. Remind Yourself That It’s Temporary
First things first: remind yourself that what you’re experiencing is temporary. It might feel like you’re going to be stuck in panic mode forever, but trust me, you won’t. Panic attacks usually peak within 10 minutes and then start to wind down. So, while it feels overwhelming in the moment, know that it’s going to pass.
Think of it like a really intense wave - scary while it’s happening, but it’s going to crash and recede. It might help to visualize a wave coming in and out, or imagine a storm passing through and the sun eventually breaking through the clouds. The key is to reassure yourself that the intensity will fade, and you will find calm again.
2. Breathe Like a Pro
When panic strikes, your breathing might get shallow and rapid, which only makes things worse. Time to flip the script. Take a slow, deep breath in through your nose for a count of four, hold it for a count of four, and then exhale slowly through your mouth for a count of four. Repeat this a few times.
This type of controlled breathing sends a signal to your brain that things are okay, helping to calm your nervous system down. You can even try to lengthen the exhale, maybe breathing out for a count of six or eight. This deeper focus on your breath helps to slow down the body’s fight-or-flight response and brings you back to a more balanced state.
3. Ground Yourself in the Present
One of the most unsettling parts of a panic attack is the feeling of being completely out of control. Grounding techniques can help anchor you back in the present moment, giving your brain something else to focus on. Try the 5-4-3-2-1 technique:
5: Look around and name five things you can see.
4: Name four things you can touch.
3: Name three things you can hear.
2: Name two things you can smell.
1: Name one thing you can taste.
By the time you’ve worked your way down the list, your mind has something concrete to latch onto, which can help ease the panic.
4. Use a Mantra
Having a go-to mantra can be incredibly helpful during a panic attack. It doesn’t have to be anything fancy—just a simple phrase that reminds you that you’re going to be okay. Something like “This too shall pass” or “I’m safe, and this will end” can work wonders. Repeat it to yourself quietly or in your head, and let the words soothe you. Think of it as your personal anxiety-fighting anthem.
If you find a mantra that really resonates with you, you might even consider writing it down or keeping it as a note on your phone. That way, you have it handy for those moments when the panic creeps in. Repetition is key here - let the mantra become a calming rhythm in your mind.
5. Don't Fight the Panic
As hard as it might be, try not to fight the panic. I know that sounds counterintuitive, but resisting the panic can actually intensify it, increasing your anxiety. Instead, try to acknowledge the panic without judgment, recognizing it as a temporary state that you’ve faced before and can overcome again.
Remind yourself that while the intensity is real, it will eventually subside. By allowing the panic to be present without struggling against it, you create space for it to naturally decrease and pass on its own.
6. Distract Yourself
Sometimes, the best way to get through a panic attack is to give your brain a little distraction. Watch a funny video, call a friend, or count backwards from 100 by sevens. The goal here is to break the cycle of anxious thoughts and give your brain something else to chew on for a while.
You can also try physical distractions - splash cold water on your face, hold an ice cube, or even do a quick burst of exercise like jumping jacks. These activities can shift your focus away from the panic and help bring your body’s heightened state down a notch. The idea is to engage your mind and body in something that’s simple and immediate, giving you space to step out of the panic.
Wrapping It Up
Panic attacks are no joke, but they don’t have to take control of your life. By practicing these techniques and finding what works best for you, you can learn to manage the panic and come out stronger on the other side.
If you are looking for help with anxiety, feel free to explore our page on anxiety therapy, contact us, or book your free consultation to see if we could be of help.
Additional Resources
If you’re looking for more information on panic attacks, take a look at the following resources:
Anxiety and Depression Association of America's brochure on panic disorder: https://adaa.org/sites/default/files/panic-brochure.pdf
The Centre for Addiction and Mental Health's resources and references for anxiety: https://www.camh.ca/en/professionals/treating-conditions-and-disorders/anxiety-disorders/anxiety--resources-and-references
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