Time Needed : 20 minutes
Panic attacks can feel sudden and overwhelming, with symptoms like chest tightness, rapid heartbeat, or fear of losing control. Learning how to manage panic attacks can help you feel more prepared and less fearful when they occur. The following steps offer practical ways to reduce the intensity of an attack and support long-term recovery.
Step 1: Recognize the Signs of a Panic Attack.
Approximately 2 minutes.
Understanding what a panic attack feels like is the first step. Common symptoms include dizziness, chest pain, shortness of breath, trembling, or a sense of doom. Remind yourself that these symptoms are not life-threatening and will pass.Step 2: Focus on Your Breathing.
Approximately 5 minutes.
During a panic attack, breathing becomes shallow and rapid. Try deep, slow breathing to calm your body. Inhale through your nose for 4 seconds, hold for 4, exhale through your mouth for 6 seconds. Repeat until your breathing steadies.Step 3: Ground Yourself in the Present Moment.
Approximately 4 minutes.
Use grounding techniques to bring yourself back to the here and now. Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you can taste. This helps distract your brain from fear and focus on reality.Step 4: Use Reassuring Self-Talk.
Approximately 2 minutes.
Remind yourself that what you are feeling is temporary and that you are safe. Use calming phrases like, “This will pass,” or “I’ve felt this before and I got through it.” This helps counter irrational fears and restores control.Step 5: Move Your Body or Change Your Environment.
Approximately 7 minutes.
Sometimes a change in surroundings can help break the panic cycle. Stand up, stretch, or go for a short walk. Movement can shift your focus and reduce adrenaline levels in the body.Step 6: Reach Out to a Mental Health Professional.
If panic attacks happen often or interfere with your daily life, professional support is essential. A licensed mental health clinician can help you understand the root causes and develop effective coping strategies. AERCS Therapy provides expert care and safe, compassionate support tailored to your needs.
Contact AERCS Therapy Today.
What triggers a panic attack?
Panic attacks can be triggered by stress, trauma, phobias, or no clear reason at all. Identifying your personal triggers with a professional can help you manage them more effectively.
Are panic attacks dangerous?
While panic attacks feel intense, they are not physically dangerous. They typically peak within 10 minutes and subside shortly after. Support and education can help reduce fear of recurrence.
Should I avoid situations that cause panic?
Avoiding triggers may reinforce fear over time. A therapist can help you slowly and safely face these situations to rebuild confidence and reduce anxiety.
Can breathing really stop a panic attack?
Yes, deep and controlled breathing helps calm the nervous system and reduce the symptoms of a panic attack. It is one of the most effective immediate tools you can use.
When should I seek help for panic attacks?
If panic attacks are frequent, unpredictable, or affect your ability to live fully, it is time to seek help.
AERCS Therapy offers mental health support tailored to panic and anxiety concerns.
Start Here.
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