When a panic attack hits, staying calm is easier said than done.
It feels overwhelming, but there are ways to find a bit of relief. While these suggestions may not be immediately or wholly effective, you may find that the more often you put them into practise, the more helpful they become. Plus, anxiety can be so intense and unpleasant that you’ll try anything to alleviate it.
1. Focus on your breathing.
When panic starts, breathing can get shallow, which only makes things worse. Try slowing down by taking deep, steady breaths, even if it feels hard at first. Breathe in through your nose, hold for a second, and then slowly exhale through your mouth. It’s a small action that can make a big difference in calming your body. Giving attention to each breath grounds you in the moment.
2. Remind yourself that it will pass.
Panic attacks feel intense, but they have a beginning, middle, and end. Reminding yourself that this is temporary can help make it feel more manageable. This feeling can be overwhelming, but it’s not forever, and it doesn’t define you. Knowing that it will pass can help you ride the wave instead of feeling trapped. Sometimes, just acknowledging the timeline makes it easier to get through.
3. Ground yourself with the 5-4-3-2-1 technique.
This grounding exercise helps bring your mind out of the panic and into the present. Look for five things you can see, four things you can touch, three things you can hear, two you can smell, and one you can taste. It’s a way to shift your focus to what’s right in front of you. By noticing each sense, you’re helping your mind reconnect with reality. This small exercise can pull you out of your head and back into your surroundings.
4. Get up and move around.
Source: Unsplash When panic hits, the adrenaline makes you feel tense, and sometimes movement can help release it. Taking a walk, stretching, or even shaking out your hands can release some of that energy. It’s not about exercise; it’s just a way to channel what’s building up inside. Moving even a little can help release the intensity. Plus, it gives your mind something simple to focus on.
5. Use a cold sensation to reset.
Cold water or ice can be surprisingly helpful when panic hits. Splashing cold water on your face or holding an ice cube gives your brain a sudden sensation to focus on. It’s like pressing a small reset button for your mind, even if just for a moment. The shock of the cold can break the cycle of panic a bit. It’s a quick way to help you feel grounded and in control.
6. Talk yourself through it.
Having a conversation with yourself, even quietly, can help calm things down. Try gently reminding yourself that you’re safe, that this is a passing moment, and that it will end soon. You don’t have to believe every word; just saying them can make a difference. A few calming words can help soften the grip of the panic. Sometimes, a bit of reassurance is all your mind needs to steady itself.
7. Picture a calming place.
Imagining a peaceful place—maybe a beach, a forest, or somewhere personal—can shift your focus from panic to calm. The idea isn’t to escape, but to gently bring your mind to something relaxing. Picture it with as much detail as you can: the sounds, smells, and colours. Visualisation can make the panic feel smaller and remind you that calmness is still within reach. Your mind has the power to take you somewhere soothing, even if just for a moment.
8. Let yourself feel the panic without judgment.
It might sound odd, but fighting the panic can sometimes make it worse. Letting yourself feel it, even briefly, without self-criticism can actually lessen its power. Panic can feel more intense when we add layers of judgment or frustration on top of it. Accepting that it’s happening—without labelling it “bad” or “good”—might help it pass more smoothly. You’re human, and this is just one experience among many.
9. Count or focus on numbers.
Counting can provide a simple, neutral focus point that distracts from overwhelming feelings. Try counting backward from 100 or finding a number pattern to follow. Numbers don’t carry any emotional weight, so they’re a safe focus during a stressful moment. It can give your mind a small break from the panic spiral. Sometimes, a little mental distraction is all you need to feel slightly more in control.
10. Remind yourself it’s just your body reacting.
Panic attacks feel scary, but they’re really just your body’s way of responding to stress. Your brain thinks there’s a threat, but the sensations are harmless, even if they don’t feel that way. Reminding yourself of this can reduce some of the fear around what’s happening. Your body is just in overdrive; it’s not signalling real danger. Knowing it’s just a response can make it feel less overwhelming.
11. Focus on slow, gentle movements.
If you’re feeling frozen, even small, gentle movements can help break that feeling. Try rolling your shoulders, stretching your fingers, or relaxing your jaw. Moving slowly, without rushing, tells your body that things are okay. When you’re in panic, little movements can offer a sense of calm. It’s a small step toward grounding yourself again.
12. Use a scent to bring yourself back.
Scents like lavender, eucalyptus, or even a familiar perfume can help reconnect you with the present moment. Take a deep inhale of something calming or comforting and let your mind focus on that. Smell is powerful and can often bring a sense of peace faster than words can. It’s a simple trick that helps ground you when you feel overwhelmed. Familiar scents can be a gentle anchor back to yourself.
13. Remind yourself of times you’ve overcome panic before.
Think back to a time when you faced panic and eventually felt better. Remembering that you’ve got through it before can bring reassurance. Even if it doesn’t take away the current feelings, it can remind you that this moment, too, will pass. You have a track record of getting through tough times. Knowing you’ve done it before can make the experience a little easier to handle.
