5 Ways to Manage Panic Attacks While Waiting for Professional Help

Experiencing a panic attack can be overwhelming and frightening, but there are strategies you can employ to help manage the symptoms and regain control. Whether you’re waiting to see a professional or supporting someone you care about, these techniques can provide immediate relief and comfort.

1. Understanding the Physiology of Panic

Learning about the body’s response to panic can demystify the experience and help you manage symptoms more effectively. Recognizing that a panic attack is a natural response can reduce fear and make you feel more in control.

During a panic attack, the body’s fight-or-flight system kicks into high gear. Hormones like adrenaline surge, preparing you to either confront or flee from danger. This physiological response increases heart rate, causes rapid breathing, and heightens alertness – all signs that can feel overwhelming if you aren’t aware of their origins. By understanding this process, you can begin to detach the emotion of fear from the physical symptoms of a panic attack, viewing it instead as a temporary and manageable reaction.

Moreover, this knowledge helps you anticipate what comes next, acting as a roadmap through the episode. For many, understanding that these sensations have a biological basis reduces the haunting unknowns that often accompany panic attacks. Insights like these can empower individuals, providing a foundation for further strategies that curb the intensity and duration of panic episodes.

2. Breathing Techniques for Calming the Mind

Controlled breathing is a powerful tool for reducing panic attack symptoms. Deep breathing can help regulate your heart rate and restore a sense of calm. Practice techniques like diaphragmatic breathing to center your thoughts and ease tension.

A simple breathing technique involves inhaling deeply through your nose, letting your diaphragm fill, holding the breath for a count of four, then exhaling gently through your mouth. This method, often referred to as box breathing, not only slows down your breathing rate but also shifts focus from the panic to the rhythm of your breath. By engaging in this intentional pattern, your parasympathetic nervous system is activated, countering the body’s acute stress response. Regular practice of such techniques can gradually build resilience against escalating anxiety, acting as a buffer for impending panic.

3. Grounding Yourself in the Present

Grounding techniques help keep your mind focused on the present, preventing it from spiraling. Simple exercises like naming the colors and objects you see can anchor you, providing a mental respite from panic.

The 5-4-3-2-1 technique is another widely recommended grounding exercise. It involves taking note of 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This method engages all senses and pulls you into the present moment, away from intrusive thoughts. Such practices bring the world back into focus, helping you regain a semblance of control over your environment. They counteract the intense inward focus that characterizes a panic attack, shifting attention outward and promoting a sense of normalcy.

4. Employing Positive Affirmations and Self-Talk

Reassuring statements and affirmations can counteract the negative thoughts that accompany panic attacks. Remind yourself that the episode will pass and that you have the ability to endure it.

Creating a personal mantra can become a lifeline during a panic attack. Phrases like ‘I am safe,’ ‘This feeling is temporary,’ or ‘I can handle this’ can disrupt the cycle of escalating anxiety. Unlike the spiraling negativity that accompanies a panic attack, affirmations insert a break in the mental loop, offering a moment of clarity amid chaos. This practice isn’t about denying how you feel, but rather acknowledging it and choosing to respond with kindness and gentleness. Over time, such change in inner dialogue can create a more supportive mental landscape, one that fosters resilience and self-trust.

5. Creating a Personal Panic Calming Kit

A personalized kit containing items that soothe and comfort you can be a go-to resource during panic attacks. Fill it with items that engage your senses and evoke calmness, such as favorite scents, soothing playlists, or tactile objects.

Consider including a calming essential oil, like lavender or chamomile, which can be inhaled or applied to pulse points to invoke a sense of tranquility. Music too can play a pivotal role in emotional regulation. Create a playlist of songs that evoke positive memories or emotions. Additionally, tactile objects such as stress balls or textured fabrics can offer sensory distraction and comfort. For some, having a small notebook or sketch pad provides a quiet outlet for grounding creative expression. Collecting these bespoke tools is a proactive step, one that reminds you of your ability to influence your emotional wellbeing during challenging periods.