A panic attack is an intense surge of fear or discomfort that usually peaks within minutes. It’s your body’s “fight or flight” system turning on at the wrong time — flooding you with adrenaline and physical sensations like:
Rapid heartbeat or chest pain
Shortness of breath or choking sensation
Dizziness, shaking, or sweating
Nausea or stomach upset
Feeling detached from reality (derealization) or from yourself (depersonalization)
Fear of losing control or dying
While the symptoms can mimic serious medical conditions, panic attacks themselves are not life-threatening. They’re your nervous system overreacting to stress, anxiety, or even no obvious trigger at all.
When you’re in the middle of one, it can feel impossible to calm down — but there are steps you can take to help your body and brain re-regulate.
Remind yourself: This is a panic attack. I am safe. It will pass.
Labeling the experience helps engage the rational part of your brain and interrupts the fear cycle.
Slow, steady breaths can stop the feedback loop that fuels panic. Try:
4-4-6 breathing: Inhale through your nose for 4 seconds, hold for 4, exhale slowly through your mouth for 6.
Place a hand on your chest and one on your belly — focus on making the belly hand rise more.
Bring your attention to your surroundings using your senses. The 5-4-3-2-1 method works well:
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 technique reminds your brain that you’re in the present, not in danger.
Drop your shoulders. Unclench your jaw. Loosen your hands. These small actions tell your nervous system that you are safe.
Once you’ve recognized early signs (like shortness of breath, chest tightness, or spiraling thoughts), you can use these strategies to stop panic before it fully takes hold:
Check your self-talk: Instead of “I can’t handle this,” try “I’ve gotten through this before.”
Ground early: Don’t wait until you’re overwhelmed to start using grounding or breathing techniques.
Limit stimulants: Caffeine, nicotine, and certain medications can trigger or worsen symptoms.
Practice relaxation daily: Mindfulness, yoga, and gentle exercise train your nervous system to return to calm more easily.
When the wave passes, you might feel drained, shaky, or emotional. That’s normal — your body just went through a flood of stress hormones.
After a panic attack:
Rest or hydrate: Give yourself time to recover physically.
Journal or reflect: Write down what happened and any possible triggers or sensations you noticed.
Show compassion to yourself: You didn’t “fail” by panicking — you survived something intense.
Reach out for support: Talk with someone you trust or a therapist who understands anxiety and panic.
If panic attacks become frequent or start interfering with your daily life, consider speaking with a licensed mental health professional. Cognitive Behavioral Therapy (CBT), exposure therapy, and medication can all be highly effective treatments.
Panic attacks can make you feel powerless, but understanding what’s happening — and having tools to manage them — helps you take control.
You can’t always stop a panic attack from starting, but you can absolutely learn how to move through it safely, recover afterward, and reduce their frequency over time. With practice, your body and mind learn that the alarm doesn’t have to control you anymore.