How to Manage a Panic Attack and Feel More in Control

Panic attacks can be frightening. Your heart may race, your breathing may change and you might feel dizzy, shaky, nauseous or disconnected from what is happening around you. Some people feel as though they’re losing control, going to faint or that something terrible is about to happen.

Although the experience can feel overwhelming, panic attacks are the body’s alarm system becoming highly activated. Learning to recognise what’s happening and developing techniques for responding to it can make panic feel less frightening and more manageable.

What Does a Panic Attack Feel Like?

Panic attacks can affect everyone differently, but common symptoms include:

• a racing or pounding heartbeat
• sweating or shaking
• shortness of breath
• dizziness or feeling light-headed
• nausea
• chest discomfort
• tingling sensations
• feeling detached or that things aren’t quite real
• an intense feeling of fear or losing control

Because these physical sensations can be so strong, it’s easy to become frightened by the symptoms themselves.

This can create a cycle: You notice a physical sensation, worry that something is wrong, become more anxious, and the physical sensations intensify. Understanding this cycle is an important first step towards managing panic.

Remind Yourself That the Feeling Will Pass

During a panic attack, try to remind yourself that what you’re experiencing is a temporary response from your body.

You might quietly tell yourself: “This feels frightening, but I recognise what is happening. My body is responding to anxiety, and the feeling will pass”.

Rather than fighting every sensation, try to allow the feelings to rise and fall while reminding yourself that you have experienced difficult feelings before and they have passed.

Slow Your Breathing

Panic can cause breathing to become faster and shallower, which may contribute to sensations such as dizziness and light-headedness.

Try slowing your breathing rather than taking very large or rapid breaths. Breathe gently in through your nose and slowly out through your mouth. Some people find it helpful to make the out-breath slightly longer than the in-breath.

Focus on the rhythm of your breathing rather than trying to make every breath perfect. Practising calm breathing when you’re already relaxed can also make the technique easier to use when you’re feeling anxious.

Ground Yourself in the Present

When panic takes over, your attention can become completely focused on what’s happening inside your body. Grounding techniques can help bring your attention back to the world around you. Try noticing:

• five things you can see
• four things you can touch
• three things you can hear
• two things you can smell
• one thing you can taste

You don’t have to follow this perfectly. The aim is simply to shift some of your attention away from frightening thoughts and sensations and towards the present moment.

Try Not to Let Avoidance Take Over

After experiencing a panic attack somewhere, it’s understandable to want to avoid that situation in future. You might begin avoiding public transport, crowded places, driving, social situations or somewhere else you’ve previously experienced panic.

Avoidance can provide immediate relief, but it may also reinforce the belief that the situation itself is dangerous. Over time, your world can gradually become smaller. With appropriate support, gradually facing situations you have begun to fear can help you rebuild confidence and learn that anxiety can be tolerated without needing to escape from it.

Learn What Triggers Your Panic

Sometimes panic appears to come from nowhere. At other times, there may be identifiable triggers. These might include:

• periods of intense stress
• social situations
• travelling or flying
• crowded environments
• worries about your health
• fear of embarrassment or judgement
• particular thoughts or physical sensations

Keeping a brief record of when panic occurs, what was happening beforehand and what you were thinking or feeling may help you recognise patterns. Understanding your triggers can make panic feel less unpredictable.

Look After Your General Wellbeing

Your overall wellbeing can also influence how you experience anxiety. Regular exercise, sufficient sleep, eating regularly and finding healthy ways to manage stress can all support your mental wellbeing.

It may also be useful to notice whether caffeine, alcohol, nicotine or other stimulants appear to make your anxiety or physical symptoms worse.

When to Seek Help for Panic Attacks

An occasional panic attack doesn’t necessarily mean you have a panic disorder. However, if panic attacks are happening repeatedly, you’re constantly worrying about having another one, or you’re changing your life to avoid situations where you fear an attack might happen, it may be helpful to seek professional support.

If you’re experiencing new or unexplained physical symptoms, particularly chest pain or severe breathing difficulties, it’s also important not to simply assume they’re caused by anxiety. Seek appropriate medical advice.

How Therapy Can Help With Panic

Therapy can help you understand what may be contributing to your panic and develop practical ways to manage it. Approaches such as Cognitive Behavioural Therapy (CBT) can help you explore the relationship between your thoughts, feelings, physical sensations and behaviours.

Over time, you can learn to respond differently to the sensations of anxiety, reduce avoidance and become less frightened of panic itself. At Re…root, our therapists provide a safe, supportive space to understand what’s happening and help you develop strategies that work for you.

You Can Learn to Manage Panic

Panic attacks can feel incredibly powerful in the moment, but they don’t have to control your life. Understanding what’s happening in your body, learning how to respond differently and gradually reducing avoidance can all help you feel more confident and in control.

And if panic is beginning to interfere with your everyday life, you don’t have to manage it alone. The right support can help you understand your anxiety and take steps towards feeling calmer and more confident again.

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