Quickest Ways to Calm a Panic Attack

Panic attacks can feel like sudden waves of overwhelming fear or discomfort and are often unpredictable. These episodes escalate, leading to intrusive thoughts and physical responses that further affect one’s overall well-being. When these attacks occur, they disrupt everyday life, making simple tasks daunting and leading to a feeling of losing grip on one’s surroundings.

Addressing panic attacks quickly is key, and effective techniques are available! Deep breathing, grounding methods, mindfulness, and calming visualizations can reduce their immediate effects. A personal action plan can also empower individuals to regain confidence and control. By understanding panic attacks and using the right tools, individuals can improve their emotional well-being and achieve a more balanced, fulfilling life.

“Our Admissions team brings in many patients, so we see a wide array of different struggles, but one thing that is very common is panic attacks. Nearly every patient with a substance use or mental health disorder, has experienced some form of panic or a panic attack. Panic attacks can be extremely scary, as they can render quite uncomfortable symptoms. Some of our clients have even mistaken past panic attacks for heart attacks, among other life threatening complications. Although panic attacks are not life threatening, they are very unpleasant and must be treated in order to enhance quality of life. Our team has staff at our Inpatient facilities around the clock, 24/7. This level of care allows us to always have a medical or clinical professional on site to help clients deal with their anxiety and panic attacks. Some of our common techniques include the TIPP modality, which comes from Dialectical Behavior Therapy. TIPP stands for Temperature, Intense exercise, Paced breathing and Progressive muscle relaxation. These are all extremely helpful in slowing down a panic attack. Oftentimes holding a large bag of ice and putting it up to your face, or splashing cold water on your face, can help to calm down a panic attack. There are also many breathing techniques that are extremely effective in calming heart rate, while also increasing blood flow to the brain and triggering the vagus nerve, which promotes relaxation across the Central Nervous System. These tactics, among many other interventions from a more medical and clinical standpoint, have proven quite effective for our clients.”

-Taylor Brown, CRADC

Symptoms of a Panic Attack

Recognizing the symptoms of a panic attack can be important to manage effectively. These attacks involve sudden, intense fear or discomfort, often without an obvious trigger. Individuals might experience symptoms like a quickening heartbeat, sweating, trembling, shortness of breath, and a feeling of an end. It’s important to recognize these signs and understand they are not alone in feeling this way. Being familiar with these signs helps individuals manage attacks calmly, reducing their severity and duration. Knowing what to expect empowers people to control their situation and seek support or coping strategies.

Physical Symptoms

The physical symptoms of anxiety or panic attacks include distressing sensations like rapid heartbeat, chest pain ranging from mild to severe, shortness of breath, nausea, dizziness, and tingling or numbness, often in the hands or face. These reactions can mimic a medical emergency, heightening panic and anxiety and making the experience overwhelming.

Emotional Symptoms

Panic attacks evoke intense, overwhelming emotions. Individuals often feel impending doom, a strong sense that something terrible is about to occur. They may fear losing control, leading to anxiety about managing the situation. Some report feeling detached from reality, as if observing their lives from a distance is unreal.

These symptoms can escalate quickly, often peaking in minutes, emphasizing the need to recognize signs early and take steps to regain calm and control. Effective coping strategies are crucial to alleviate distress and prevent worsening.

Tips to Calm a Panic Attack

When a panic attack begins, employing specific techniques can help you regain control and reduce the intensity of your symptoms. Below are the most effective methods for calming a panic attack:

Practice Deep Breathing

Controlled breathing effectively alleviates panic attack symptoms. During a panic, breathing becomes shallow and rapid, worsening anxiety. Deep breathing slows the heart rate, promotes relaxation, and restores emotional balance. This method helps manage immediate panic and serves as a long-term anxiety tool management.

How to Do It:

• Sit or stand comfortably.
• Inhale deeply through your nose for four seconds.
• Hold your breath for four seconds.
• Exhale slowly through your mouth for six seconds.
• Repeat this process for several minutes.
• This technique shifts your focus away from fear and brings immediate relief.
• Use Grounding Techniques

Grounding exercises help redirect your attention to the present moment, reducing overwhelming thoughts. A simple method is to engage your senses.

Try the 5-4-3-2-1 Technique:

• Name five things you see.
• Touch four different objects.
• Listen for three distinct sounds.
• Identify two scents in your surroundings.
• Focus on one taste or internal sensation, such as your breath.
• This process interrupts the cycle of spiraling thoughts and calms your mind.

Progressive Muscle Relaxation

Physical tension often accompanies panic attacks. Progressive muscle relaxation (PMR) can ease this tension and promote calm.

How to Practice PMR:

• Begin with your toes, tensing the muscles for five seconds, then releasing.
• Gradually work your way up your body, focusing on your legs, abdomen, arms, and face.
• Imagine the tension leaving your body as you relax each muscle group.

This exercise helps your body and mind relax, making it easier to recover.

Visualize a Safe Space

Visualization can mentally distance you from a panic attack. Imagine yourself in a peaceful, safe location, such as a serene beach or quiet forest.

Steps for Visualization:

Contact Our Team

Panic attacks can feel overwhelming, but with the right tools and strategies, you can find relief quickly and regain control. Techniques like deep breathing, grounding exercises, progressive muscle relaxation, and visualization are practical ways to calm a panic attack effectively. Identifying triggers and seeking professional help can further support your path to improved mental health.

If you or someone you know struggles with panic attacks, reach out to Midwest Recovery Center for guidance. Contact us today to learn more, and consider sharing this blog to help others find support.

“Our expert team of Admissions coordinators are standing by right now to help you and your loved ones develop a plan to get the help you need. Please don’t hesitate to call us! Askign for help can be very difficult and scary, but we are here to shine a light that will guide the way.”

-Taylor Brown, CRADC

FAQs

What is a panic attack?

A panic attack is a sudden episode of intense fear or discomfort, often accompanied by physical and emotional symptoms such as rapid heartbeat, dizziness, and fear of losing control.

How long do panic attacks typically last?

Most panic attacks peak within 10 minutes and resolve within 20-30 minutes, although the emotional effects may linger.

Can panic attacks be prevented?

While not always preventable, managing stress, avoiding triggers, and practicing calming techniques can reduce their frequency.

What should I do if I experience a panic attack in public?

Find a quiet spot, focus on deep breathing, and use grounding techniques to calm yourself.

When should I seek professional help for panic attacks?

If panic attacks occur frequently or interfere with daily life, consult a mental health professional for effective treatment options.