How to Calm a Panic Attack: 4 Ways to Overcome a Panic Attack
Panic attacks can strike suddenly and without warning, leaving you feeling overwhelmed and out of control. For some professionals, it’s a familiar scene. Sitting at your desk before a big meeting, your heart begins racing. Tears stream down your cheeks, and you feel as though the ground has tilted, and you may fall out of your chair. These intense episodes of anxiety can be particularly disruptive for anyone, especially if you’re someone navigating the fast-paced environment of New York. Understanding how to recognize and manage panic attacks is crucial for maintaining both mental well-being and productivity.
Panic attacks are more common than many people realize, affecting millions of individuals worldwide. They can occur anytime, often triggered by stress, fear, or seemingly out of nowhere. Often, the demands of a high-pressure job, the hustle and bustle of city life, and personal responsibilities can create a perfect storm for these anxiety episodes.
This blog will explore practical strategies and techniques for calming a panic attack. From immediate calming methods to long-term management strategies, this comprehensive guide aims to equip you with the tools needed to regain control and find relief during moments of intense anxiety. Whether you’re experiencing a panic attack for the first time or looking for better ways to manage recurring episodes, these insights will help you navigate them more easily and confidently.
Understanding Panic Attacks
How do you know if you’re having a panic attack or if the symptoms you’re experiencing indicate another health crisis like a heart attack? Let’s first explore some basics of what qualifies as an actual panic attack.
How to Tell if You’re Having a Panic Attack
People tend to experience a common set of symptoms when a panic attack hits, though your symptoms may be different. You may need treatment for a panic attack if you feel any of the following:
rapid heartbeat
shortness of breath
dizziness
sweating
derealization (or the feeling that you’re losing touch with reality)
nausea, vomiting, or abdominal cramps
chills or hot flashes
derealization (or the feeling that you’re losing touch with reality)
The cause of a panic attack varies from person to person. Sometimes, a sudden sense of fear, doom, or danger triggers a panic attack. In other instances, an underlying medical condition causes a panic attack to develop. McLean Hospital identifies some of the following conditions as possible triggers for a panic attack:
hyperthyroidism
medication withdrawal (especially with mental health medications)
hyperglycemia, or high blood sugar
or the use of stimulants like caffeine.
Is it a Panic Attack or a Heart Attack?
The American Heart Association cautions that the symptoms of a panic attack and heart attack are very similar. Therefore, it may be hard to tell the difference. Cardiologist Dr. Glenn N. Levine warns, “If in doubt, one would want to err on the side of caution and be quickly evaluated in an ER to make sure this was not a heart attack.” However, keep in mind that heart attacks often have a slower onset that starts with milder pain than the sudden, sharp, and distressing progression of a panic attack.
How to Calm Down During a Panic Attack
If you’re having a panic attack, there are several steps you can take to manage your anxiety and return to a more normal state.
1) Breathing Exercise: Square Breath
First, try deep breathing exercises to steady your heart rate. We often recommend starting with a square breath practice because it’s easy for beginners. Imagine a square in your mind you could trace with a mental finger. At the first corner of the square, begin to inhale to the count of four as you move your finger along to the next corner. Hold your breath to the count of four as you move to the next corner. Exhale to the count of four as your finger moves to the final corner, where you’ll again hold for the count of four. As you reach the first corner, begin the practice again.
2) Grounding Technique: Five Senses
Grounding techniques are also helpful in bringing your focus back to the present on physical sensations and distracting you from panic. A simple grounding technique is to use your five senses. Walk through these steps as you 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.
3) Mindfulness Exercise: Visualization
Since panic attacks are often triggered by fearful thoughts about a potential negative outcome in the future, visualization of a positive is a great strategy to cause your body to relax. Start by imagining a happy place where you feel comfortable and safe. Use your mind’s eye to picture the environment and visualize yourself in the space, experiencing peace and joy. Pull this feeling of ease into your present reality.
4) Progressive Muscle Relaxation
If you’re wondering what to do during an anxiety attack, one of the most effective techniques you can implement is progressive muscle relaxation. Very Well Mind recommends starting this practice by finding a quiet place where you won’t be distracted. “Lie on the floor or recline in a chair, loosen any tight clothing, and remove glasses or contacts. Rest your hands in your lap or on the arms of the chair. Take a few slow even breaths.” Relax your body and focus on specific areas as you get into a breathing rhythm. Move from head to toe, first tensing the area, holding it for 15 seconds, then slowly releasing the tension for about 30 seconds. Notice as your body slips into a state of total relaxation.
Long-term Management Strategies: What to Do During an Anxiety Attack
Panic attacks can become a recurring condition. It would be best to have strategies to manage your symptoms in the middle of one. More substantive treatments for anxiety, like EMDR, are great long-term but require the assistance of a trained professional. We recommend developing a panic attack action plan now to reduce your distress later.
The Center for Hope and Health has identified the following five items you’ll want to include in your action plan:
Signs you might be panicking
Get clear on what an anxiety or panic attack looks like for you. Write down your common symptoms and the triggers that usually precede an attack.Relaxation techniques
Pull from some of the strategies we outlined above, such as the progressive muscle relaxation technique, to identify go-to practices that help you relax.Cognitive strategies
Your therapist can help you learn new ways to reframe destructive thoughts that cause you to panic or feel fearful. Work with your therapist to practice these skills on your own through journaling or mindfulness.Supports
Write down a short list of people you can call when you’re beginning to spiral. Include family, friends, and your mental health team.Soothing techniques
Know what comforts you when you feel anxious. Add tools to your plan, like listening to music or lighting a candle, to help soothe your senses.
Other Ways You Can Control a Panic Attack
In addition to your immediate action plan, you’ll want to implement long-term strategies to help you manage your anxiety. For example, engage in regular physical exercise to help reduce your stress hormones like adrenaline and cortisol. Maintain a balanced diet free of stimulants like sugar or caffeine, and keep a routine sleep schedule to lower anxiety levels.
When to Seek Professional Help for Panic Attacks
The good news is that anxiety disorders are highly treatable. By working with a trained psychotherapist in New York City, you can learn how to overcome the debilitating hold that panic attacks have on your life.
Types of Therapy for Panic Attacks
Cognitive Behavioral Therapy (CBT) is a highly researched and effective form of treatment for anxiety. During CBT, your therapist will help you learn how to identify and manage the thoughts that are contributing to your sense of fear and panic. You’ll discover how specific thought patterns lead you to experience emotions that drive you toward unwanted behavior.
Exposure therapy is another valuable form of treatment to address anxiety. Over time, you gradually build up your distress tolerance by confronting the stimuli that cause you to feel anxious.
Regardless of the specific type of therapy you decide to pursue, the American Psychological Association describes psychotherapy as a collaborative process “where psychologists and patients work together to identify specific concerns and develop concrete skills and techniques for coping with anxiety.”
You may also want to integrate psychiatric medication to help reduce your symptoms. Healthy Minds NYC Psychiatrist Dr. Lanre Dokun describes medication as a life vest for some clients who are learning to manage anxiety. “When you’re drowning, it’s not always the best time to learn how to swim. First, you need a life vest to get your head above water, and then we can teach you how to do different strokes. The same is true for anxiety and medication. Some people take medication long-term, but often we see clients use medication to reduce symptoms as they learn better lifelong coping skills.”
Importance of a Support System
In addition to working with a mental health professional, lean on your personal network of friends and family as you manage your anxiety. Even colleagues can become a support system for you in times of distress.
Learn how therapy can help you better manage your anxiety. Request a free consultation today!
