How to Control a Panic Attack in the Moment
When a panic attack strikes, it can feel impossible to regain control. However, certain techniques can help calm the mind and body, reducing the intensity of the attack. Here are some effective strategies to manage a panic attack as it happens:
Focus on Your Breathing
- Try deep belly breathing—inhale slowly through the nose for four seconds, hold for four seconds, and exhale through the mouth for four seconds.
- Use the 4-7-8 breathing technique—inhale for four seconds, hold for seven seconds, and exhale for eight seconds.
- Avoid shallow, rapid breathing, as it can make symptoms worse.
- Try breathing in and out of an envelope to avoid excessive oxygen buildup.
Use the 5-4-3-2-1 Grounding Method
This method helps shift focus away from panic and back to the present moment:
- Identify 5 things you can see.
- Identify 4 things you can touch.
- Identify 3 things you can hear.
- Identify 2 things you can smell.
- Identify 1 thing you can taste.
Remind Yourself That It Will Pass
Panic attacks feel terrifying, but they are temporary. Remind yourself, "I am safe. This will pass." Try to accept the feelings instead of fighting them.
Try Muscle Relaxation Techniques
Start by tensing and relaxing different muscle groups, beginning with your toes and working up to your head. This helps release tension and signal to the body that there is no real danger.
Change Your Environment
- If possible, move to a quieter space to reduce overstimulation.
- Splash cold water on your face or hold an ice cube—this can help reset your nervous system.
- Step outside for fresh air if you feel confined.
Try to distract the mind or Focus on a Repetitive Action or Object
- Count backward from 100 or recite a familiar poem or song lyrics.
- Keep a comforting object, like a small stone or fidget toy, to hold during an attack.
These techniques may not stop a panic attack instantly, but they can help regain control and reduce its intensity. Regular practice can make them more effective over time.
How to Avoid Panic Attacks in the Future
While panic attacks can feel unpredictable, certain lifestyle changes and coping strategies can help reduce their frequency and intensity. Here are some effective ways to prevent future panic attacks:
Identify and Manage Triggers
- Keep a journal to track when and where panic attacks occur.
- Look for patterns—certain situations, stressors, or habits may contribute to panic attacks.
- Work on reducing avoidable stressors and preparing for situations that might cause anxiety.
Practise Stress Management Techniques
- Engage in deep breathing exercises daily to train your body's relaxation response. Pranayam helps.
- Try meditation and mindfulness to stay grounded in the present.
- Consider yoga or tai chi, which combine movement and breathing for stress relief.
Maintain a Healthy Lifestyle
- Prioritise sleep—poor sleep can make the body more reactive to stress.
- Exercise regularly—physical activity helps regulate mood and reduce anxiety.
- Eat a balanced diet—avoid excessive caffeine, sugar, and processed foods, as they can trigger anxiety symptoms.
4. Limit Stimulants, Drugs and Alcohol – Too much caffeine (coffee, tea, energy drinks) can make the nervous system more sensitive to stress. Alcohol and smoking may seem relaxing in the short term, but they can worsen anxiety over time.
5. Seek Professional Support – If panic attacks persist, consider cognitive behavioural therapy (CBT), which helps reframe anxious thoughts. Graded exposure, guided imagery, relaxation techniques are beneficial. Speak to a therapist or counsellor who specialises in anxiety and panic disorders. Effective medication as recommended by the treating Psychiatrist.
6. Build a Strong Support System – Talk to family and friends about what you're going through. Joining a support group—connecting with others who have similar experiences can be reassuring. Don't hesitate to seek help—panic attacks are manageable with the right support and strategies.
By incorporating these preventive measures, individuals can regain control and significantly reduce the occurrence of panic attacks.
Panic Attack Treatment Options
Panic attacks can be managed and treated through a combination of self-care techniques, home remedies, and professional interventions. The right approach depends on the severity and frequency of the attacks.
Panic Attack Treatment at Home
For mild to moderate panic attacks, lifestyle changes and self-help strategies can be effective:
- Deep breathing exercises – Regular practice helps prevent hyperventilation during an attack.
- Progressive muscle relaxation (PMR) – Tensing and releasing muscles reduces tension and stress.
- Mindfulness meditation – Helps individuals stay present and reduce anxious thoughts.
- Aromatherapy – Essential oils like lavender and chamomile can have calming effects.
- Herbal remedies – Some people find relief using ashwagandha, valerian root, or chamomile tea, though professional advice is recommended before trying supplements.
Cognitive Behavioural Therapy (CBT)
- One of the most effective treatments for panic attacks.
- Helps individuals identify and change negative thought patterns that trigger attacks.
- Teaches practical coping strategies to reduce the intensity of panic symptoms.
Panic Attack Treatment Through Medication
For frequent and severe panic attacks, medication may be prescribed by the treating Psychiatrist:
- Selective serotonin reuptake inhibitors (SSRIs) – Often used for long-term management of panic disorders.
- Benzodiazepines – Fast-acting medication for immediate relief but can be habit-forming, so used for a short span/crisis intervention.
- Beta-blockers – Help control physical symptoms like a racing heart.
With the right combination of home remedies, therapy, and medical treatment, panic attacks can be effectively managed.
What to Do When Someone Has a Panic Attack
Watching someone go through a panic attack can be distressing, but knowing how to respond can make a significant difference. The key is to remain calm, supportive, and reassuring without dismissing their feelings.
Stay Calm and Reassure Them
- Speak in a calm and steady tone.
- Reassure them that they are safe and that the attack will pass.
- Avoid saying things like “Just relax” or “It's all in your head”, as this can make them feel misunderstood.
- Instead, say “I'm here with you” or “You're going to be okay.”
Encourage Slow, Deep Breathing
- Help them focus on their breath by breathing with them.
- Suggest simple techniques like inhale for four seconds, hold for four seconds, exhale for four seconds.
- Avoid forcing them to breathe a certain way—guide them gently.
Use Grounding Techniques
- Encourage them to focus on their surroundings to regain control.
- Try the 5-4-3-2-1 grounding technique (identify things they can see, touch, hear, smell, and taste).
- Ask them to describe an object in detail or press their feet firmly on the ground.
Help Them Move to a Quiet Space
- If possible, move to a less crowded, quieter environment to reduce overstimulation.
- Keep lighting soft and distractions minimal.
Offer a Distraction
- Ask simple questions about their surroundings or interests to shift their focus.
- Hand them a cold object (like an ice cube) to bring their attention back to their body.
Stay With Them Until It Passes
Panic attacks typically last 20–30 minutes, though symptoms can linger. Stay with them and continue offering reassurance. Afterward, ask if they need water, rest, or professional help.
Know When to Call for Help
- If the person experiences chest pain, difficulty breathing, or confusion that doesn't subside, seek medical assistance.
- If panic attacks occur frequently, encourage them to talk to a professional.
Being patient and supportive can help a person feel safe and regain control. Your presence and understanding can make a big difference in how they cope.
Conclusion
Panic attacks can be overwhelming and frightening, but they are manageable and treatable. By recognising triggers, practising breathing techniques, and making lifestyle adjustments, many people can reduce the frequency and severity of panic attacks. In cases where self-help strategies are not enough, professional treatment—such as therapy and medication—can provide relief. If you or a loved one experiences frequent panic attacks that interfere with daily life, seeking professional psychiatrist support is essential. At Max Hospitals, our experienced mental health professionals provide personalised treatment plans to help individuals manage anxiety and panic disorders effectively and to help the sufferers improve their overall quality of life.
Book a consultation with a specialist at Max Hospitals today and get the support you need to live a calmer, healthier life.