Panic attacks can be overwhelming and terrifying, often coming on without warning. Your heart races, your chest tightens, and your mind feels like it’s spiraling out of control. But while they’re intense, they are also temporary—and you have the power to manage them. Here’s how:
1. Ground Yourself in the Present
One of the fastest ways to break the cycle of a panic attack is to reconnect with your surroundings. Try the 5-4-3-2-1 grounding technique:
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5 things you can see
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4 things you can touch
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3 things you can hear
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2 things you can smell
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1 thing you can taste
This helps redirect your mind from fear to the physical world around you.
2. Focus on Your Breathing
Panic attacks often cause rapid, shallow breathing, which can make symptoms worse. Try box breathing to regain control:
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Inhale for 4 seconds
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Hold for 4 seconds
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Exhale for 4 seconds
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Hold for 4 seconds
Repeat until you feel calmer.
3. Use a Calming Phrase or Affirmation
Choose a phrase that feels grounding to you, like:
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“This will pass.”
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“I am safe.”
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“I have felt this before, and I survived.”
Repeating this can interrupt the spiral of fear.
4. Engage Your Senses
Hold an ice cube, splash cold water on your face, or focus on the texture of an object in your hand. These small sensory shocks can help break the panic loop.
5. Remind Yourself It’s a Panic Attack
Your body is reacting as if you’re in immediate danger, but you’re not. Remind yourself that panic attacks are a false alarm from your brain—and they will pass, usually within 10-20 minutes.