Here’s a step-by-step plan to help stop or reduce a panic attack when it hits. It focuses on calming your body, redirecting your thoughts, and grounding yourself:
1. Recognize What’s Happening
Acknowledge: Remind yourself, “This is a panic attack. It’s uncomfortable but not dangerous.”
Time It: Panic attacks usually peak within 10 minutes and subside after 20–30.
2. Breathe Deeply and Slowly
Inhale: Breathe in through your nose for 4 seconds
Hold: Hold the breath for 4 seconds
Exhale: Breathe out through your mouth for 6–8 seconds
Repeat: Do this for a few minutes to slow your heart rate and calm the nervous system.
3. Ground Yourself
(5-4-3-2-1 Technique)
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This pulls your mind out of the panic and into the present.
4. Use Reassuring Self-Talk
“I’ve had panic attacks before and I got through them.”
“I’m safe. This will pass.”
“I am in control, even if it doesn’t feel like it right now.”
5. Relax Your Body
Unclench your fists, jaw, and shoulders.
Stretch or shake out tension.
Place your hand on your chest or stomach to feel your breathing slow.
6. Use a Focus Object or Activity
Look at a photo, focus on a small object, listen to calming music, or repeat a mantra (e.g., “I am okay”).
Some people find tapping techniques (EFT) or holding something cold helps.
7. Exit the Situation (If Necessary)
If the environment is overwhelming, calmly step away for a moment. Go somewhere quiet or more comfortable if possible.
8. Aftercare
Drink water, eat something light, rest.
Reflect briefly on what helped.
If you’re journaling or tracking triggers, note this experience.