5 Ways to Stop Panic Attacks, Fast!
When a panic attack strikes, it can feel terrifying and overwhelming. Your heart races, your chest feels tight, and your thoughts spiral into “What if something’s really wrong?” Even though panic attacks aren’t dangerous, they can be incredibly uncomfortable and leave you feeling powerless.
The good news? There are simple, proven techniques you can use to calm your body and mind when panic starts to take over.
Here are five effective ways to stop a panic attack, fast:
1. Focus on Your Breath
During a panic attack, your breathing often becomes shallow and rapid, which increases feelings of fear. Slowing your breath tells your nervous system it’s safe to relax.
Try this:
• Inhale slowly through your nose for a count of 4
• Hold for a count of 2
• Exhale gently through your mouth for a count of 6
• Repeat for a few minutes
This type of controlled breathing can help lower your heart rate and calm your body.
2. Ground Yourself in the Present
Panic attacks often pull you into spirals of “what if” thoughts. Grounding techniques bring you back to the here and now.
The 5-4-3-2-1 Technique:
• Name 5 things you see
• Name 4 things you feel (like your feet on the floor, your hands on your lap)
• Name 3 things you hear
• Name 2 things you smell
• Name 1 thing you taste
This simple exercise interrupts anxious thoughts and reconnects you to your environment.
3. Use a Calming Statement
Repeating a reassuring phrase can remind you that panic attacks, while uncomfortable, are temporary and not harmful.
Examples:
• “This is just anxiety. It will pass.”
• “I am safe in this moment.”
• “My body knows how to calm down.”
Over time, these mantras can re-train your mind to respond with calm rather than fear.
4. Relax Your Muscles
Anxiety often creates physical tension. By deliberately relaxing your muscles, you signal to your brain that it’s time to let go of the panic response.
Try progressive muscle relaxation:
• Clench your fists tightly, then release.
• Shrug your shoulders up to your ears, then let them drop.
• Tense your legs, then relax them.
Move through your body from head to toe, releasing tension as you go.
5. Shift Your Focus
Sometimes the quickest way to stop a panic attack is to give your brain something else to focus on.
Try one of these distractions:
• Splash cold water on your face
• Chew minty gum
• Count backward from 100 by sevens
• Step outside and name everything that’s the color green
These small, tangible actions can interrupt the panic cycle and redirect your mind.
Moving Forward
While these techniques can stop a panic attack in the moment, therapy can help you understand the root causes of your anxiety and reduce the frequency of panic over time. With support, it’s possible to feel calmer, more in control, and less afraid of panic attacks.
If you’re struggling with anxiety or panic in Asheville, therapy can help you find lasting relief. Reach out today to schedule a free consultation—you don’t have to go through this alone.
