How to Treat a Panic Attack (Quickly and Efficiently)
If you’re reading this, chances are you—or someone you care about—are grappling with the overwhelming and distressing experience of a panic attack. If so, I’m genuinely sorry you’re going through this right now. But I want to reassure you that you’re not alone, and this feeling, though intense, is temporary.
I'm here to provide some practical tips for managing a panic attack in the moment, and also share a few mindset shifts that might help you feel less isolated during what can be a very frightening experience.
Before we dive in, let me introduce myself. My name is Katie VanderWeide, and I’m a licensed therapist based in Michigan. I specialize in helping people cope with anxiety and panic attacks, and I’ve personally walked through my own struggles with anxiety. Over the years, I’ve helped both men and women manage and overcome anxiety, and I’m passionate about sharing helpful resources to help you on your journey.
Now, before we get started, let me clarify something. There’s a bit of confusion when it comes to the terminology around anxiety and panic. Some people draw a distinct line between an “anxiety attack” and a “panic attack,” while others use the terms interchangeably. While the two can feel very similar, I’ll be using “panic attack” throughout this post, though it applies equally to both panic and anxiety attacks. Here is an article that delves into the difference if you are curious.
The key difference that some people note is that panic attacks tend to strike suddenly, without a clear trigger, while anxiety attacks are often linked to persistent worry or overthinking. However, both trigger a similar physiological response in the body, and both can be equally overwhelming.
What Causes a Panic Attack?
Panic attacks often seem to come out of nowhere, but they don’t actually emerge without reason. There are many potential causes or contributing factors that can make someone more vulnerable to experiencing them. Understanding some of these factors can help you gain perspective and feel less helpless in the face of a panic attack.
Here are some common factors that might contribute to panic attacks:
Chronic stress (work, relationships, family, finances)
Overthinking or excessive worry
Depression or feelings of hopelessness
Past trauma or unresolved emotional issues
Substance use (nicotine, alcohol, marijuana, or other drugs)
Poor eating habits (not eating enough, or eating too much)
Lack of physical exercise
Excessive caffeine consumption
Medications that can trigger anxiety as a side effect (learn more here)
Certain medical conditions (heart disease, thyroid issues, or respiratory problems)
The Mind-Body Connection
Understanding the mind-body connection is crucial when it comes to managing panic attacks. The mind and body are intricately linked, and the way we think, feel, and experience stress impacts our physical health—and vice versa.
When we’re faced with intense stress, whether mental or physical, our nervous system is activated. This system works in two key ways:
Parasympathetic Nervous System: Often called the “rest and digest” system, it calms the body down after stress and promotes healing and balance.
Sympathetic Nervous System: Known as the “fight or flight” response, this system is designed to prepare the body to react in a dangerous or high-stress situation.
During a panic attack, your sympathetic nervous system kicks into overdrive, flooding your body with hormones like adrenaline and cortisol. As a result, you may experience symptoms like a racing heart, dizziness, shortness of breath, sweating, or even the feeling that you're losing control.
While this response is helpful if you need to escape a physical threat (like running from a bear!), in modern life, our bodies don’t always know how to handle the chronic stress and anxiety we experience on a daily basis. As a result, your body can become overwhelmed by the flood of stress hormones, leaving you feeling constantly on edge.
From a psychological perspective, when we experience chronic stress, our minds try to “fix” the situation by overthinking, ruminating, or obsessing. But ironically, the more we try to control our thoughts and worry, the worse the stress becomes—and this keeps the cycle of panic going.
Tips for Managing a Panic Attack
Now that we understand the science behind panic attacks, let’s talk about how to deal with them when they occur. Here are some strategies you can use, depending on how much time you have available.
If You Only Have 1-5 Minutes
Slow Down and Pause
In the moment, panic can feel all-consuming. But if you can, take a moment to just stop. Literally, pause whatever you're doing and create some space. This moment of stillness can be enough to begin to regain control of your emotions.Focus on Your Breathing
Deep breathing is one of the quickest ways to calm your nervous system. Try the 4-7-8 method: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Focus on the rhythm of your breath as you do this. This technique can help activate your parasympathetic nervous system and bring your body back into balance.Move Your Body
Movement, even something as simple as standing up and stretching, can help release the pent-up energy that builds up during a panic attack. Try doing a quick physical activity, like a brisk walk, or shaking out your arms and legs to release tension.
If You Have 5-15 Minutes
Cold Compress
Applying something cold to your body—such as a cold towel to your neck or wrists—can interrupt the body’s stress response and bring your nervous system down from “high alert.” The shock of cold helps to reset your system, offering immediate relief.Gratitude Practice
One thing about anxiety: it creates a self-focused attitude. Gratitude is a wonderful way to interrupt this negative spiral. Try listing three things you are grateful for, or recall a positive memory. This simple exercise can help ground you in the present and create a sense of emotional safety.Somatic Meditation
This type of meditation involves focusing on the physical sensations in your body. Instead of trying to push away the panic, notice where you feel it (tightness in your chest, butterflies in your stomach, etc.) and breathe into those sensations. By doing this, you allow your body to release tension, which can calm your mind.
If You Have 15-60 Minutes
Connect with a Loved One
Reaching out to someone you trust can be an incredibly grounding way to remind yourself that you’re not alone. Talk to a family member, friend, or someone who can offer support and reassurance during the attack.Spend Time in Nature
If possible, step outside for a few minutes. Nature is healing, and even a short walk in the fresh air can help reset your nervous system.Loving Distraction
Sometimes, focusing on something other than your panic is the best way to break the cycle. Watch a funny video, listen to soothing music, or engage in a creative activity that helps take your mind off the attack.
Long-Term Solutions
While quick strategies are helpful in the moment, long-term solutions are key to reducing the frequency and intensity of panic attacks over time.
Therapy: Engaging in therapy can help you become curious about your internal world. A therapist can help you change and manage thought spirals that are unhelpful, to get to the root of the pain.
Mind-Body Support: Exercise, a balanced diet, and regular sleep can help regulate your nervous system and reduce the frequency of panic attacks.
Social Support: Consistently connecting with loved ones or joining a support group can provide ongoing emotional support, reducing feelings of isolation and loneliness.
Final Thoughts
Panic attacks, while intensely frightening, are temporary experiences. Understanding the science behind them, having strategies to manage them in the moment, and taking steps toward long-term healing can empower you to take back control. Remember, you're not alone in this, and with time and support, you can find relief.
If you're struggling with panic attacks, I encourage you to reach out for help. Therapy can provide invaluable tools and insights that will help you manage anxiety and reclaim your sense of peace. If you would like to explore the prospect of working together, click the link below to book your free 30 minute consultation. Or if you would like to learn more about Katie and her practice, click here!
