How to Stop a Panic Attack: Immediate Strategies for Calming Yourself

Posted: June 12, 2025

A panic attack can strike suddenly, causing overwhelming fear, rapid heartbeat, shortness of breath, dizziness, or chest tightness. Though frightening, panic attacks are not dangerous—and there are immediate steps you can take to help regain control and calm your body and mind.

1. Focus on Your Breathing

One of the most effective ways to stop a panic attack is to slow down your breathing. Try this method: breathe in slowly through your nose for four counts, hold for four counts, and exhale through your mouth for four counts. Repeat until your breath feels more controlled and your heartbeat begins to steady.

2. Ground Yourself in the Present

Use grounding techniques to shift your focus away from your racing thoughts. Try the “5-4-3-2-1” method:

Name 5 things you can see
Name 4 things you can touch
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste

This helps bring your attention back to the present moment and interrupts the panic cycle.

3. Remind Yourself It Will Pass

Panic attacks are temporary. Tell yourself, “This is uncomfortable, but it will pass.” Affirming your safety helps reduce the intensity and allows you to ride the wave of the attack without adding fear.

4. Relax Your Body

Unclench your jaw, drop your shoulders, and relax your hands. Tension feeds anxiety, so making a conscious effort to release it helps signal your nervous system that you’re safe.

Turn to a Professional Panic attacks can be managed with practice and support. If they are interfering with your daily life, consider speaking with a mental health professional to develop long-term coping strategies. You are not alone—and help is available.

To learn more, contact Carein Counseling to schedule a consultation. I help clients in Warren, RI, and surrounding areas.