Panic attacks can be incredibly distressing and overwhelming. They often come on suddenly, with intense physical and emotional symptoms that can make you feel out of control. While panic attacks are frightening, there are several strategies you can use to help manage and reduce their intensity. 

It is important to remember that you will need to practice these techniques regularly. If you do not practice them, then when you have a panic attack it will be difficult to remember what to do. The goal is to build a sort of mental “muscle memory” for tools and techniques that work well. Below are some of the strategies that might be helpful. 

1. Practice Deep Breathing

Deep breathing is one of the most effective ways to calm your body and mind during a panic attack. When you’re experiencing a panic attack, your breathing may become rapid and shallow, which can increase feelings of anxiety. Deep breathing helps slow down your breathing rate and promotes relaxation. 

However, some people may find that focusing on breathing during a panic attack can make them feel more anxious. This is why this one is important to regularly practice when you aren’t anxious so you can associate deep breathing with calm feelings as well. If you continue to practice deep breathing and it still makes you feel anxious and “too aware” of your breath, then skip this one and come back to it later when your anxiety is better managed. 

How to Practice Deep Breathing:

1. Find a comfortable place to sit or lie down.
2. Close your eyes and take a slow, deep breath in through your nose, filling up your belly, counting to four.
3. Hold your breath for a count of four.
4. Exhale slowly through your mouth, counting to four.
5. Repeat this process until you feel calmer.

2. Use Grounding Techniques

Grounding techniques can help you stay connected to the present moment and reduce the intensity of a panic attack. These techniques involve focusing on your surroundings and using your senses to bring your attention away from your anxiety.

Grounding Techniques to Try:

• 5-4-3-2-1 Technique: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
• Physical Grounding: Hold onto a solid object, such as a chair or table, and focus on how it feels.
• Sensory Grounding: Use a sensory object like a stress ball, smooth stone, or a frozen orange or ice cube to bring your focus to physical sensations.

3. Challenge Negative Thoughts

Panic attacks are often accompanied by catastrophic thinking, such as fearing you’re having a heart attack or losing control. Challenging these negative thoughts can help reduce their power over you. This is another strategy that is most effective when you have practiced it outside of times when anxiety is high. 

How to Challenge Negative Thoughts:

1. Acknowledge the thought and recognize that it’s a symptom of anxiety.
2. Ask yourself if there is real evidence to support this thought.
3. Consider alternative explanations for what you’re experiencing.
4. Remind yourself that panic attacks, while uncomfortable, are not life-threatening and will pass.

4. Practice Mindfulness

Mindfulness involves staying present in the moment and observing your thoughts and feelings without judgment. This practice can help you stay grounded and reduce the intensity of a panic attack.

Mindfulness Exercises:

• Body Scan: Close your eyes and slowly bring your attention to each part of your body, starting from your toes and working your way up to your head. Notice any sensations without trying to change them.
• Mindful Breathing: Focus on your breath as it moves in and out of your body. If your mind wanders, gently bring your focus back to your breath.

5. Engage in Physical Activity

Physical activity can help release built-up tension and stress, which can reduce the intensity of a panic attack. Exercise releases endorphins, which are natural mood lifters. 

Physical Activities to Try:

• Walking or Jogging: A brisk walk or light jog can help clear your mind and reduce anxiety.
• Stretching: Gentle stretching exercises can help relax your muscles and promote a sense of calm.
• Yoga: Practicing yoga can help combine physical movement with mindfulness and deep breathing.

6. Use Positive Visualization

Visualization techniques involve imagining a calm and peaceful place or scenario. This can help distract you from the panic and promote relaxation.

How to Use Positive Visualization:

1. Close your eyes and take a few deep breaths.
2. Imagine a place where you feel safe and relaxed, such as a beach, forest, or cozy room.
3. Engage all your senses in this visualization. Imagine the sights, sounds, smells, and sensations of this place.
4. Stay in this visualization until you feel calmer.

7. Seek Support

Talking to someone you trust can help you feel more grounded and less alone during a panic attack. Reach out to a friend, family member, or mental health professional for support.

How to Seek Support:

• Call a Trusted Friend or Family Member: Explain what you’re experiencing and ask for their support.
• Join a Support Group: Consider joining a support group for individuals with anxiety to share experiences and coping strategies.
• Therapy: Working with a therapist can help you develop personalized strategies to manage panic attacks and underlying anxiety.

Panic attacks can be challenging, but with the right strategies, you can manage and reduce their intensity. Remember, it’s important to be patient with yourself and to practice these techniques regularly. If panic attacks persist or significantly impact your daily life, seek professional help from a therapist to develop a comprehensive treatment plan. At Birchwood Clinic in Chicago, our trusted team of psychologists and master’s level counselors are skilled at helping clients better manage their anxiety and developing coping skills that are effective.