Mastering Your Mind: How to Calm Down from a Panic Attack
Imagine your heart pounding like a drum, your breath quickening, and a sense of dread washing over you. If this sounds familiar, you may have experienced a panic attack. These episodes can be incredibly frightening, but it is also something you can learn to manage
Unraveling the Mystery of Panic Attacks
Think of a panic attack as a false alarm from your body’s security system. The brain senses danger, flips every switch, and sends a cascade of stress hormones through your bloodstream. Heart rate climbs, breathing speeds up, and muscles brace for action. Learning what sets off that alarm, whether it’s sleep debt, caffeine, or spiraling thoughts, can help you notice patterns and plan ahead.
Recognizing the Symptoms of Panic Attacks
Panic shows up in many ways, and knowing the signs can help you catch an episode early.
- Pounding or irregular heartbeat
- Sweaty palms, chills, or flushing
- Trembling or shaking
- Short, quick breaths that leave you light-headed
- Chest pressure or a lump in the throat
- Nausea or stomach cramping
- A sudden fear that something terrible is about to happen
Strategies to Calm Down from a Panic Attack
There are several scientifically backed techniques that can help you manage and calm down during a panic attack. Try them in calm moments so they feel familiar when stress hits.
Deep Breathing
During a panic attack, your breathing can become quick and shallow, which may increase feelings of fear and anxiety. Deep breathing can help slow your heart rate and promote a sense of calm.
- Sit up straight, feet on the ground, one hand on your belly.
- Inhale through your nose for four counts, letting your abdomen rise.
- Hold that breath for four counts.
- Purse your lips and exhale through your mouth for a steady four counts.
- Pause for a second, then begin again. Aim for at least ten rounds.
Pay attention to your belly rather than your chest; that small change invites deeper breaths and a calmer heart rate.
Grounding Techniques
Grounding anchors your senses in the present, breaking the spell of catastrophic thoughts. A simple routine:
- Sight: Name five colors you can see.
- Touch: Feel four textures, such as fabric, wood grain, cool glass, or a warm mug.
- Hearing: Identify three distinct sounds.
- Smell: Notice two scents, even faint ones like paper or soap.
- Taste: Focus on one flavor, such as mint gum or plain water.
Give each sense your full attention. The mind cannot chase fears and savor details at the same time.
Progressive Muscle Relaxation
Stress often hides in clenched muscles. Releasing those knots signals safety to the brain.
- Start with your toes: curl them tight for five seconds.
- Let them relax completely for thirty seconds, noticing the difference.
- Move to calves, thighs, hips, abdomen, chest, hands, arms, shoulders, neck, and face.
- Pair each release with a long, slow exhale.
Practicing once a day trains your body to drop tension faster when anxiety builds.
Cognitive Behavioral Therapy (CBT)
Unhelpful thoughts can fuel panic.
“I’m going to faint.” “Everyone will stare at me.”
CBT teaches you to challenge those messages. Write the thought down, ask whether it is a certainty or a prediction, and replace it with a balanced statement: “My body feels shaky, but I’m safe and this will pass.” Working with a licensed mental health provider can speed up progress and provide extra tools.
Mindfulness and Meditation
Mindfulness helps you notice thoughts and feelings without getting pulled under. A beginner’s exercise:
- Sit comfortably, eyes closed or softly focused.
- Bring attention to your breath, following the rise and fall.
- When the mind wanders (and it will), gently guide it back.
- Continue for five minutes.
Regular practice strengthens your ability to stay present when anxiety tries to drag you into worst-case scenarios.
The Importance of Seeking Professional Help
Self-help strategies are valuable, yet frequent or severe panic attacks deserve professional attention. A mental health provider can teach advanced coping skills and prescribe medication when needed. Therapy provides a safe space to explore triggers, practice techniques, and build confidence.
Mile High Psychiatry: Your Partner in Mental Health
At Mile High Psychiatry, we are committed to providing exceptional, passionate, and professional care to improve the lives of our community. We offer a range of mental health services, including medication management and therapy, for both children and adults.
Don’t Face Panic Attacks Alone. Contact Mile High Psychiatry Today
If you or a loved one is struggling with panic attacks, don’t hesitate to reach out to us. We offer virtual telepsychiatry services, making mental health care more accessible from the comfort of your home. Contact us today to schedule an appointment and start your journey toward better mental health. Remember, you don’t have to face this alone. We are here to help.
