How to Handle Panic Attacks

Panic attacks can feel overwhelming, but understanding their signs and seeking support empowers you to regain control and manage them effectively.

Panic attacks can feel overwhelming, but understanding them is the first step toward regaining control. These sudden surges of intense fear often strike without warning, bringing physical symptoms like a racing heart, sweating, trembling, and shortness of breath. Some people describe chest tightness, dizziness, or a sense of unreality, as if they’re detached from their surroundings. Recognizing these signs as part of a panic attack—rather than a life-threatening crisis—can help reduce fear when they occur. Remember, the symptoms are temporary, even though they might feel endless in the moment.

When a panic attack hits, focus on grounding yourself in the present. Slow, deliberate breathing can counteract rapid breathing that worsens symptoms. Try inhaling for four seconds, holding gently, and exhaling for six seconds. This resets your nervous system and signals safety to your body. Acknowledge your fear without judgment: “This is a panic attack. It will pass.” Avoiding resistance often shortens the episode. If possible, move to a quiet space, sit down, and name things you can see, touch, or hear to anchor yourself in reality.

Long-term strategies are equally important. Track triggers like stress, caffeine, or sleep deprivation using a journal. This helps identify patterns and reduces the “mystery” behind attacks. Gentle exercise, such as yoga or walking, regulates stress hormones and builds resilience. Avoid self-blame—panic attacks aren’t a sign of weakness. They’re a natural response misfiring under perceived threat.

Professional support can provide tools tailored to your needs. Cognitive behavioral therapy (CBT) helps reframe catastrophic thoughts driving panic cycles. If attacks persist, a doctor may check for underlying conditions like thyroid issues or heart irregularities, as some physical health problems mimic anxiety symptoms. Medication, while not always necessary, can ease severe cases when combined with therapy.

Above all, practice kindness toward yourself. Recovery isn’t linear—some days will feel easier than others. Connect with supportive communities, and celebrate small victories, like trying a new coping skill. Over time, the fear of panic loses its grip, and what once felt unmanageable becomes something you know you can handle. You’re not alone, and help is always within reach.