How to Reduce a Panic Attack: Practical Strategies That Work
A panic attack can feel overwhelming and all-consuming, but the good news is that it’s possible to manage and reduce its intensity with the right tools. As a counsellor specializing in anxiety and OCD, I’ve worked with many clients to develop effective strategies for managing panic attacks. Below, I’ll share a range of practical techniques that you or your loved ones can use to regain control during an attack.
Understanding Panic Attacks
Before diving into strategies, it’s essential to understand what’s happening during a panic attack. These episodes are often marked by intense fear, rapid heartbeat, sweating, shortness of breath, dizziness, and a sense of losing control or impending doom. While they can be distressing, they’re not dangerous and typically peak within 10-20 minutes.
The key to managing a panic attack is grounding yourself in the present and calming your body and mind. Let’s explore how.
1. Ground Yourself in the Present
Grounding techniques can anchor your mind and help you regain focus during a panic attack:
• Try the 5-4-3-2-1 Method: Identify five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste. This technique brings your attention to the here and now.
• Focus on your surroundings: Describe details about your environment, such as colors, shapes, or objects, to redirect your thoughts.
• Carry a grounding object: A small, familiar item like a stone, stress ball, or textured fabric can provide a comforting focus.
2. Use Breathing Exercises
Rapid, shallow breathing often accompanies panic attacks, making it crucial to slow down your breathing.
• Diaphragmatic Breathing: Breathe in through your nose for a count of 4, hold for 4, and exhale through your mouth for 6. This activates the body’s relaxation response.
• Box Breathing: Inhale for 4 counts, hold your breath for 4 counts, exhale for 4 counts, and pause for 4 counts before repeating.
3. Relax Your Muscles- Progressive Muscle Relaxation
When panic strikes, your body might feel tense. Progressive muscle relaxation (PMR) can help:
• Tense each muscle group for 5-10 seconds, then slowly release the tension. Start with your toes and work upward to your head.
4. Practice Positive Self-Talk
During a panic attack, your thoughts can spiral into fear-driven patterns. Counter this with reassuring phrases:
• “This feeling is temporary and will pass soon.”
• “I’ve been through panic attacks before, and I know I can handle this.”
5. Use Distractions
Engaging your mind in something repetitive or logical can interrupt the panic cycle:
• Count backward from 100 by sevens.
• Name items in a specific category, such as types of fruit or cities.
• Recite song lyrics, affirmations, or a favourite poem.
6. Accept the Experience – It Will Pass
Fighting the panic often amplifies it. Instead, practice accepting it:
• Acknowledge what’s happening: “I’m feeling scared, and that’s okay.”
• Remind yourself: “This is just a wave of discomfort, and it will pass.”
7. Seek a Safe Space
If possible, move to a quiet and comfortable environment where you feel more secure.
Remember
Panic attacks can be terrifying, but they don’t have to control your life. By using grounding techniques, calming strategies, and self-compassion, you can manage these episodes more effectively. Do reach out to me if you would like to discuss anything related to anxiety and panic attacks.
