Short-term strategies to deal with a panic attack
Panic attacks can be overwhelming and frightening. They often come with symptoms like a racing heart, shortness of breath, sweating and a sense of impending doom. However, there are immediate steps you can take to manage a panic attack and long-term strategies to help reduce their frequency. Let’s start with short-term strategies.
Short-term strategies to handle a panic attack
When a panic attack hits, it can feel like it will never end. Here are some quick techniques to help you through the moment:
1. Deep breathing
Focus on taking slow, deep breaths. Inhale for four seconds, hold for four and exhale for four. This can help regulate your heart rate and reduce anxiety.
2. Ground yourself
According to the Headington Institution, use the 5-4-3-2-1 technique. Name five things you can see, four you can touch, three you can hear, two you can smell and one you can taste. Grounding yourself in the present moment can help distract your mind from panic.
3. Repeat a calming phrase
Remind yourself that you are safe and that this will pass. Phrases like “This feeling is temporary” or “I am in control” can be soothing.
4. Use visualization
Imagine a peaceful place where you feel safe and calm. Visualizing yourself there can help shift your focus away from panic.
5. Stay where you are
If you feel the urge to flee, try to stay put. Removing yourself from the situation can sometimes reinforce panic, so work on calming yourself where you are.
If you have had a panic attack, please contact your doctor for thorough care.
For long-term tips on dealing with a panic attack, read our blog for helpful strategies.
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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
