Effective Ways to Halt a Panic Attack

Daniel B. Block, MD, is a distinguished, board-certified psychiatrist practicing privately in Pennsylvania.

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Panic attacks can be overwhelming and challenging to manage. They usually strike suddenly, triggering increasing waves of anxiety and fear. Many individuals also experience physical symptoms like trembling, rapid heartbeat, difficulty swallowing, and chest discomfort.

While panic attacks aren’t dangerous to your physical health, they can be terrifying, confusing, and mentally draining. Thankfully, there are multiple approaches you can adopt to stop or at least reduce their impact.

Allow the Panic to Pass Naturally

During a panic episode, feelings of detachment from yourself or your surroundings—known as depersonalization and derealization—may occur. You might fear losing control, going insane, or experiencing a stroke or heart attack.

When caught in a panic attack, it’s tough to focus beyond your symptoms. Attempting to suppress these distressing sensations can actually heighten your anxiety. Additionally, misunderstanding your attacks often leads to more fear.

Next time panic overwhelms you, try to accept the sensations rather than resist them. Remind yourself that these symptoms are not harmful and that the episode will pass in time.

Practice Deep, Controlled Breathing

Rapid breathing and shortness of breath can worsen anxiety during panic attacks. Mastering slow, deep breathing is key to calming your nervous system and easing fear.

When symptoms begin to escalate, concentrate on your breathing. Place a hand on your abdomen to feel it rise as you inhale and fall as you exhale fully.

Taking slow, purposeful breaths shifts your focus away from symptoms and promotes relaxation.

Release Muscle Tension

Panic attacks trigger your body’s "fight or flight" response, causing muscle tightness. Loosening this tension can significantly reduce anxiety.

While breathing deeply, mentally scan your body for tightness. For example, if your shoulders are raised, roll them gently to relax. If your jaw is clenched, try touching your tongue to your front teeth and relaxing your jaw downward.

Progress through each muscle group—from your head to your feet and back—releasing tension with every breath you take.

Divert Your Attention

When anxiety feels overpowering, distraction can be an effective tool. Reach out to a friend, change your surroundings, or take a brief walk focusing on your breath.

Mental exercises like counting in random sequences or pairing counts with your breathing (inhale on "one," exhale on "two," etc.) can help shift your mind away from panic. More challenging tasks, like counting backward by threes from 100, can also be beneficial.

Use Positive Affirmations

Shifting your inner dialogue during a panic attack can ease distress. Replace fearful thoughts like "I’m losing control" with affirmations such as "I am safe," "I can overcome this," or "I am resilient."

Adhere to Your Treatment Plan

If panic attacks persist, consult your healthcare provider to discuss symptoms. While panic attacks are rarely linked to serious medical issues, a professional can rule out other conditions.

Your treatment may include medications and therapy tailored to your needs, helping you develop effective coping strategies.

Prioritize Self-Care

Lifestyle adjustments can reduce overall stress and anxiety. Engage in activities that promote balance and relaxation. Regular physical exercise—like walking, dancing, or cycling—has proven benefits for anxiety reduction.

Incorporate hobbies, nutritious eating, and spiritual practices into your routine. Techniques such as meditation and yoga can lower anxiety levels and prepare you to handle panic attacks better when they arise.

Nurturing your well-being equips you to manage panic episodes more effectively.

Monitor Your Progress

Tracking your panic attacks through journals or mood charts can provide valuable insights. Document triggers, improvements, and setbacks to identify effective strategies and areas for growth.

• Conditions A-Z
• Panic Disorder
• Coping

Sources:

1. Winerman L. Suppressing the ’white bears’. Monitor on Psychology. 2011;42(9):44.
2. Bandelow B, Reitt M, Röver C, Michaelis S, Görlich Y, Wedekind D. Efficacy of treatments for anxiety disorders: a meta-analysis. Int Clin Psychopharmacol. 2015;30(4):183-192. doi:10.1097/YIC.0000000000000078
3. Hall CB, Lundh L-G. Brief therapist-guided exposure treatment of panic attacks: A pilot study. Behav Modif. 2019;43(4):564-586. doi:10.1177/0145445518776472
4. Anderson E, Shivakumar G. Effects of exercise and physical activity on anxiety. Front Psychiatry. 2013;4:27. doi:10.3389/fpsyt.2013.00027

By Katharina Star, PhD
Katharina Star, PhD, specializes in anxiety and panic disorders. She is a professional counselor skilled in creative art therapies and mindfulness techniques.

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