What Is a Panic Attack? How to Calm Down or Stop It in Its Tracks
A panic attack is a sudden and intense surge of fear or distress that triggers physical and emotional symptoms. These episodes can feel overwhelming and frightening, but understanding what’s happening and knowing how to respond can help you regain control.
What Is a Panic Attack?
Panic attacks occur when the body’s fight-or-flight response is triggered in the absence of real danger. This leads to a flood of adrenaline, causing distressing symptoms that may last from a few minutes to about 30 minutes.
Common Symptoms of a Panic Attack:
Rapid heartbeat or chest pain
Shortness of breath or hyperventilation
Dizziness or lightheadedness
Sweating or chills
Trembling or shaking
Nausea or stomach discomfort
A sense of detachment or unreality
Fear of losing control, going crazy, or dying
While panic attacks are not life-threatening, they can feel overwhelming and exhausting. Recognizing them for what they are is key to managing them effectively.
How to Calm Down During a Panic Attack
If you’re experiencing a panic attack, try the following techniques to help regulate your nervous system and regain control:
1. Focus on Your Breathing
Try slow, deep breaths: Inhale for four seconds, hold for four seconds, and exhale for four seconds.
Breathe into your belly rather than your chest to prevent hyperventilation.
Counting your breaths or using guided breathing exercises can help you stay focused.
2. Use Grounding Techniques
The 5-4-3-2-1 method: Name five things you can see, four things you can touch, three things you hear, two things you smell, and one thing you taste.
Hold onto a textured object, like a cold drink or a piece of fabric, to bring yourself into the present moment.
3. Reframe Your Thoughts
Remind yourself that a panic attack, while uncomfortable, is temporary and will pass.
Challenge catastrophic thinking by asking, “What’s the evidence that I’m in real danger?”
Repeat calming phrases, such as “I am safe” or “This will pass.”
4. Engage in Progressive Muscle Relaxation
Tense and release different muscle groups to relieve physical tension.
Start with your toes and work your way up to your shoulders and jaw.
5. Move Your Body
Gentle movement, such as walking or stretching, can help release excess adrenaline.
Shaking out your hands or doing light exercises can also help reset your system.
Preventing Future Panic Attacks
While panic attacks can happen unexpectedly, certain lifestyle changes may reduce their frequency:
Practice regular relaxation techniques, such as mindfulness or meditation.
Maintain a balanced diet and exercise routine to regulate stress hormones.
Get enough sleep to support emotional resilience.
Reduce stimulants like caffeine or nicotine, which can contribute to anxiety.
Seek professional support if panic attacks are interfering with your daily life.
When to Seek Help
If you experience frequent panic attacks or persistent anxiety, therapy can help you develop long-term coping strategies. At Core Psychology, we specialize in evidence-based approaches to anxiety and panic disorder. Reach out today to learn how we can support you on your journey to calm and confidence.
Ready to take the first step?
Booking your first appointment is simple. Reach out today.
📞 Call: 403.488.8912
📧 Email: admin@corepsychology.com
📍 Visit Us in Marda Loop, Calgary
