How to Calm a Panic Attack in the Moment

Many people struggle with how to calm a panic attack in the moment. It feels overwhelming, frightening and like you are out of control. You hope you won’t feel that uncomfortable again but you worry about it happening. After each panic attack, you feel exhausted and frustrated.

When panic strikes, you might suddenly notice your heart racing, your breathing becoming tight, and a strong sense of panic rising in your body. You may feel hot or cold, shaky and weak in your legs, and an overwhelming urge to leave the situation.

In that moment, it can feel as though something serious is happening.  Panic sensations feel intense but they are a natural alarm response from the body and will pass.

And although panic attacks feel intense, there are simple ways to help your body settle.

In my work as an anxiety therapist in Ely, I help people to change the psychological patterns so that panic happens less and less. Combined with this, you need to be able to nip the thoughts and feelings in the bud before they rise. This helps you to control how you feel and to diffuse any rising anxiety.

 

Calm a Panic Attack

Before looking at some practical ways to calm a panic attack, you can read more about how to recognise a panic attack and what is happening in the body.

Anxiety hypnotherapy can help you to change the underlying patterns of panic attacks. You teach your brain to tag the situations as the calm and safe situations they actually are. This reduces the frequency of panci attacks and makes it easier to control your thoughts and feelings.

 

Slow Your Breathing

Breathing is one of the most effective ways to calm panic.

Your breathing is the first thing that changes when you feel anxiety or panic. If you control your breathing you start to control how you feel.

Try:

• in for 4 seconds
• out for 6 seconds

The key is the longer out – this stimulates the body’s relaxation response. The second key (that is often missed) is to practice it and then practice it some more even when you don’t need it.

This means you feel calmer more of the time anyway – and should unwanted feelings tart to rise, it is second nature and you can put a lid on it sooner to calm it down quicker.

This breathing technique helps reduce the body’s stress response.

 

Focus on the Present

Grounding techniques help bring attention away from fear.

You can pay attention to what is going around you right now, rather than what is going on inside you.

Try noticing:

• what you can see
• what you can feel
• what you can hear

There is more on this here:

The 5-4-3-2-1 Method for Anxiety

The 3-3-3 Rule For Anxiety

 

Understand What’s Happening

Panic attacks are caused by the body’s fight-or-flight response. It’s a hard wired response to threat and danger.

However, rather than external threats, in modern times the response can be fired by perceived threats in your thinking, focus and imagination. Panic attacks are so unpleasant that you then start to worry about it happening again, which creates ore anxiety.

You can read more about how to recognise a panic attack and what is happening in the body.

Understanding reduces fear because it is a normal, natural response. However, right now it is firing off to frequently and too intensely.

Many people also notice why anxiety makes your heart race or experience shortness of breath during anxiety when panic rises.

Panic rises and falls like a wave.  Although intense, it will pass as adrenaline settles and you are always medically safe.

If you’re experiencing symptoms such as a racing heart, breathlessness or dizziness, you may find it helpful to explore my anxiety hub for Ely, which explains how anxiety affects both the mind and body.

 

Frequently Asked Questions

How long does a panic attack last?

Most panic attacks peak within a few minutes and gradually settle as adrenaline levels reduce. For some people, it may feel like many hours until they feel ‘back to normal’ again.

What is the fastest way to calm a panic attack?

Slowing your breathing and grounding your attention in the present moment are often the most effective approaches. These are reactive coping strategies. Anxiety therapy and hypnotherapy can help you to change the patterns of thoughts and feelings so that you feel more calm, confident and in control.

Are panic attacks dangerous?

No. Although they feel frightening, panic attacks are not harmful. You are designed for this response, however, it is happening when you are logically safe.

 

When Panic Becomes Frequent

If panic attacks happen regularly, it may help to understand the signs your anxiety is getting worse.

Learning how to reduce and respond to panic can make it feel much less frightening.

Therapy for anxiety in Ely can help you to change the negative patterns of thinking and feeling.

If anxiety has been affecting how you feel day-to-day, a free consultation is available to talk things through and explore what support might help.

To your health and happiness,

Dan Regan

Anxiety Therapy and Hypnotherapy in Ely and Newmarket

 

Could you use some help with your anxiety? Struggling with anxiety, stress, worry and fear and need some help? Find out how I can help with a Free Initial Consultation. Learn more here: Appointments

Find out what hundreds of other people have said after their anxiety hypnotherapy sessions with Dan: Hypnotherapy Testimonials

And check out these popular and powerful hypnosis downloads that can start helping you right away with anxiety, confidence and more: Hypnosis Downloads