10 Ways to Navigate Away from an Oncoming Panic Attack

The sudden, intense wave of fear that defines a panic attack can be a terrifying experience. The racing heart, shortness of breath, and overwhelming sense of dread can make you feel like you're losing control. While there's no magic bullet to make them disappear forever, there are proactive strategies you can employ to help prevent an onset and lessen their impact. Here are 10 ways to create a toolkit for your mind and body.

1. Identify Your Triggers

Knowledge is power. Take some time to reflect on the situations, thoughts, or feelings that often precede your panic attacks. Is it stress at work? A crowded space? A specific thought pattern? Keeping a journal can be incredibly helpful in spotting these patterns. Once you know your triggers, you can either avoid them (when possible) or prepare yourself to face them with a plan.

2. Practice Deep Breathing

Panic attacks are often accompanied by hyperventilation, which can intensify the physical symptoms. Deep, slow breathing can help regulate your nervous system. Try the 4-7-8 method: inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. This simple technique can help slow your heart rate and calm your body.

3. Ground Yourself with the 5-4-3-2-1 Method

When you feel an attack looming, your mind can feel like it's spiraling out of control. The 5-4-3-2-1 grounding technique brings your focus back to the present moment. Name:

• 5 things you can see.

• 4 things you can feel (the texture of your clothes, the chair beneath you).

• 3 things you can hear.

• 2 things you can smell.

• 1 thing you can taste.

4. Step Away and Change Your Environment

Sometimes, simply removing yourself from the triggering situation can be enough to interrupt the panic cycle. If you're in a crowded store, step outside for some fresh air. If a difficult conversation is sparking anxiety, politely excuse yourself and find a quiet space. A change of scenery can give you a moment to regroup.

5. Engage in Physical Activity

A brisk walk, a few stretches, or even jumping jacks can help burn off some of the excess adrenaline that fuels a panic attack. Physical exertion also releases endorphins, which are natural mood boosters. Don't feel pressured to go for a full workout; even 5-10 minutes of movement can make a difference.

6. Challenge Your Anxious Thoughts

Panic attacks often involve catastrophic thinking. You might think, "I'm going to have a heart attack" or "I'm going to pass out." Instead of accepting these thoughts as truth, challenge them. Ask yourself: "Is there any evidence for this thought?" or "What's the worst that could actually happen, and is it likely?" This cognitive reframing can help reduce the power of the panic.

7. Stay Hydrated and Avoid Stimulants

Dehydration can mimic the physical symptoms of anxiety, such as a racing heart. Make sure you're drinking enough water throughout the day. Additionally, be mindful of your caffeine and alcohol intake. Both can be stimulants that exacerbate anxiety and contribute to panic symptoms.

8. Practice Mindfulness and Meditation

Regular mindfulness and meditation practices can train your mind to stay present and observe thoughts without getting swept away by them. Even 5-10 minutes of daily practice can strengthen your ability to remain calm in the face of anxiety. There are many apps and guided meditations available to help you get started.

9. Get Adequate Sleep

Sleep deprivation can lower your stress tolerance and make you more vulnerable to anxiety and panic. Prioritize a consistent sleep schedule and create a relaxing bedtime routine to ensure you're getting the rest your body and mind need to function at their best.

10. Talk to Someone You Trust

Sharing your feelings with a trusted friend, family member, or a professional can significantly reduce the burden of anxiety. You don't have to go through this alone. Sometimes, just vocalizing your fears can make them feel less overwhelming. A mental health professional, in particular, can provide personalized strategies and tools to help you manage and overcome panic attacks.

Remember, managing panic attacks is a journey, not a sprint. Be patient with yourself and celebrate the small victories. By building a personalized toolkit of these strategies, you can begin to regain a sense of control and navigate away from the edge of panic.

If you are in crisis, get immediate help:

• Call 911.

• 988 Suicide & Crisis Lifeline (formerly known as the National Suicide Prevention Lifeline): 988 for English or Spanish, or Lifeline Chat

• Crisis Text Line: Text SIGNS to 741741 for 24/7, anonymous, free crisis counseling.

USE OF WEBSITE IS FOR INFORMATIONAL PURPOSES ONLY

The information and resources contained within this website – including the digital content delivered via email and the blog – are for informational purposes only and should not take the place of seeking a therapist, nor are they intended to treat any medical/mental health conditions. The information obtained from this website should not be considered a substitute for a thorough medical/mental health evaluation by a licensed professional. Visitors should also seek professional medical/mental health advice before acting on any information contained within this website. The information, products, resources, materials, services, and documents found on this website are not intended to be a substitute for medical, mental health, legal, financial, or other professional advice, diagnosis, or treatment.