Panic attacks can be so unsettling. They can range from having overwhelming anxious thoughts to feeling like you can’t breathe to chest pain that feels like a heart attack.
A panic attack occurs when something triggers the alarm system in the brain that causes us to go into survival mode – even if we are physically safe. Your body releases the necessary hormones as if to protect yourself from physical harm. This can feel like sweating, increased heart rate, trouble breathing or concentrating, or chest pain/tightness. Often during panic attacks, we then get afraid of what we are experiencing. We try to figure out what is happening and how to make it stop, which often causes us to continue to panic.
3 Ways to Calm Down During a Panic Attack
If this sounds familiar, you are not alone. Panic attacks are quite common, especially if you are undergoing a life transition or a season of stress. Here are three of my favorite ways to regulate yourself and communicate to your brain that you are safe.
- 5 Senses Exercise – When we are experiencing a panic attack, the sensation can often lead to more panic. It can be especially hard to get distance from these feelings. One way to ground yourself during a panic attack is the 5 senses exercise. In this exercise, you name:
- 5 things you can see
- 4 things you can hear
- 3 things you can feel
- 2 things you can smell
- 1 thing you can taste
It’s tempting to run through these items as a checklist, but the purpose of this exercise is to come back into the present moment. This exercise is meant to be done slowly, trying to take a breath between each item, and really paying attention to what your surroundings look, sound, feel, smell, and taste like. This exercise can be done anytime, anywhere, without anyone knowing you are doing it. It is helpful to practice this exercise before you have a panic attack to build the muscle of this practice.
- Sip water – When the panic starts to feel unmanageable or it feels too difficult to engage in an exercise, taking small sips of water can help regulate your breathing. When we take small sips of water, like when recovering from being sick, our bodies naturally take a breath before drinking, which subtly helps regulate our breathing and calm our bodies.
- Temperature change – Another strategy to calm yourself is introducing cold. Holding an ice cube or splashing cool water on your face can help shift your attention to focus on the physical sensation. When doing this, notice how the water feels on your face or the way the ice is melting in your hand. Once the sensation shifts your focus, taking slow, deep breaths will continue to regulate your nervous system.
Panic attacks can be a signal that, somewhere in our lives and in our bodies, we are experiencing stress. It is important to pay attention to frequency, duration, and ability to resume life functioning when it comes to panic attacks. If they occur too often, last longer than 20 minutes, or interrupt your ability to function daily, it may be time to seek professional help.
Therapy can help you better understand the anxiety in your life and give you the tools to cope with experiences of stress or panic, making panic attacks feel less scary, more manageable and preventable.