Top Tools to Help You Manage a Panic Attack

Panic attacks can be incredibly frightening. If you've ever experienced one, you know how real and overwhelming they feel—your heart races, your chest tightens, your thoughts spiral, and it may feel like you're completely out of control. In those moments, it’s easy to believe something is terribly wrong.

But you are not alone—and you are not broken. Panic attacks, while distressing, are a common response to intense stress or anxiety. The good news is that they are temporary, and there are tools you can learn to help calm your body and mind when they happen.

In this post, we'll explore simple, effective strategies you can use during a panic attack to feel more grounded, safe, and in control.

1. Grounding Techniques

Grounding helps bring your mind back to the present moment and away from the fear-driven cycle of the panic attack. One of the most popular grounding methods is the 5-4-3-2-1 technique:

• 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 engages your senses and helps distract your mind from racing thoughts.

2. Deep Breathing

During a panic attack, breathing often becomes shallow, which can intensify symptoms. Deep, controlled breathing can slow your heart rate and signal safety to your nervous system.

Try the 4-7-8 method:

• Inhale for 4 seconds

• Hold the breath for 7 seconds

• Exhale slowly for 8 seconds

Repeat this for several rounds until you start to feel calmer.

3. Progressive Muscle Relaxation

This involves tensing and relaxing muscle groups one by one. It helps reduce physical tension and brings your attention back into your body. Start from your toes and work your way up to your head, squeezing and releasing each group for a few seconds at a time.

4. Positive Self-Talk

Panic attacks often trigger catastrophic thinking. Having a few prepared affirmations can help shift your mindset. Examples include:

• “This will pass.”

• “I am safe, even if I don’t feel like it right now.”

• “I’ve gotten through this before, and I will again.”

Saying these aloud or silently to yourself can reframe your experience and reduce panic's intensity.

5. Cold Sensation Exposure

Exposing your body to cold can “reset” your nervous system. Try:

• Splashing cold water on your face

• Holding an ice cube

• Drinking cold water slowly

This stimulates the vagus nerve and can lower your heart rate quickly.

6. Movement or Light Exercise

If it feels safe, a short walk or stretching session can help burn off excess adrenaline and bring you back to baseline. Gentle movement encourages circulation and distracts your mind.

7. Use a Panic Attack App

Apps like Rootd, Calm, MindShift, or Insight Timer offer guided breathing, grounding exercises, and supportive tools specifically designed for anxiety and panic. Having one on your phone can give you immediate help when you need it.

Final Thoughts

Panic attacks can be deeply uncomfortable, but they don’t define you—and they’re treatable. These tools can help in the moment, but if you’re experiencing frequent panic attacks, consider reaching out to a licensed mental health professional. Therapy, especially cognitive behavioral therapy (CBT), is highly effective in treating panic disorder and reducing the frequency and severity of panic attacks.

You’re not alone, and healing is possible.