How to Stop a Panic Attack: Immediate Strategies That Actually Work

Panic attacks often feel overwhelming and physically intense—like your body is betraying you. But even though you may not halt one instantly, you can reduce its intensity and reclaim control using proven strategies.

1. Accept It, Don’t Fight It

Resisting a panic attack can amplify distress. Clinicians advise acknowledging what’s happening—“This is a panic attack, and it will pass.” This mindset shift can lessen its grip.

2. Grounding Techniques That Anchor You

Reset your senses to reconnect with your body:

• Feel textures around you (rug, chair, clothing)

• Sip cold water or hold an ice cube

• Name objects around you or hum a familiar song

3. Deep Breathing to Calm the System

Focus on slow, even breaths—inhale for 4–5 seconds, exhale for 5–6. This activates your parasympathetic nervous system and eases panic’s physical symptoms

4. Journal Triggers to Prevent Recurrence

After recovery, jot down your thoughts: What preceded it? Any warning signs? Over time, you’ll identify patterns—empowering you to intervene earlier.

5. Seek Ongoing Support

If panic attacks are frequent or disruptive, professional help is key. Therapies like Cognitive Behavioral Therapy (CBT), exposure therapy, or medication can significantly reduce their occurrence.

A panic attack can’t be stopped instantly—but with acceptance, grounding, and mindful breathing, its impact can be sharply reduced. Keep practicing these techniques—and if they don’t suffice, don’t hesitate to reach out for help.

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