How to Identify and Get Through a Panic Attack
If you’ve ever experienced a panic attack, you know how scary it can feel—your heart races, your chest feels tight, and you might even feel like you’re in danger. The good news is that panic attacks, while uncomfortable, are not dangerous, and there are effective ways to get through them.
What Is a Panic Attack?
A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. It’s often accompanied by physical and mental symptoms such as:
Rapid heartbeat or chest pain
Shortness of breath
Sweating, trembling, or shaking
Dizziness or lightheadedness
A choking sensation or nausea
Feelings of unreality or detachment
Fear of losing control or “going crazy”
Fear of dying
Panic attacks can happen unexpectedly or in response to specific triggers.
Step 1: Recognize What’s Happening
When you notice the early signs—your heart racing, shallow breathing, or a wave of fear—remind yourself:
“This is a panic attack. It’s not dangerous. It will pass.”
Labeling it as a panic attack can help reduce the fear of the unknown, which often intensifies the symptoms.
Step 2: Ground Yourself in the Present
Bring your attention away from scary thoughts and back to your immediate surroundings:
5–4–3–2–1 Technique: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Temperature Shift: Hold something cool in your hands or splash cold water on your face.
Step 3: Focus on Your Breath
Panic attacks often make you breathe quickly and shallowly, which increases feelings of dizziness and anxiety. Slow your breathing with:
Box Breathing: Inhale for 4 counts → Hold for 4 counts → Exhale for 4 counts → Hold for 4 counts.
Longer Exhale: Inhale for 4, exhale for 6–8 counts.
Step 4: Remind Yourself It Will Peak and Pass
Most panic attacks peak within 5–10 minutes. Imagine riding a wave—you don’t need to fight it, just let it rise and fall. Fighting it often makes it feel stronger; allowing it to pass helps it fade faster.
Step 5: Reflect Afterward
Once the episode has passed, take note:
What were the early signs?
What coping strategies helped?
Were there possible triggers?
This reflection can help you feel more prepared next time and may reduce the fear of future episodes.
When to Seek Help
If panic attacks are happening frequently, causing you to avoid situations, or impacting your daily life, it’s worth talking to a mental health professional. Cognitive-behavioral therapy (CBT) and other evidence-based treatments can significantly reduce or eliminate panic attacks.
Remember: panic attacks can feel terrifying, but they are temporary, and they are survivable. By recognizing the signs early, using grounding and breathing techniques, and reminding yourself that the episode will pass, you can regain a sense of control and move through them with greater ease.
