Panic Attacks: What They Are and How to Stop Them

If you experience panic attacks, you are not alone. Around 5% of people report panic attacks, and many more go through them without ever talking about it.

The good news? You can learn how to manage panic attacks and stop them from controlling your life. With the right strategies and support, it is possible to reduce their intensity, frequency, and impact.

What Are Panic Attacks?

A panic attack is a sudden surge of intense fear or discomfort, often accompanied by strong physical symptoms. These symptoms come from your body’s fight or flight response, which prepares you to deal with danger.

Anxiety itself is not the problem. In fact, anxiety is a normal and helpful response. It can improve focus, boost performance, and keep you safe in genuinely risky situations.

However, anxiety becomes problematic when your brain signals danger when no real threat exists. This can lead to:

• Frequent or intense anxiety
• Fear of anxiety symptoms
• Avoidance of everyday situations
• Reduced quality of life

For example, you might start avoiding shopping centres, public transport, or social situations because you fear having a panic attack.

What to Do During a Panic Attack

Knowing what to do during a panic attack can make a significant difference. The goal is not to “fight” the panic, but to respond calmly and confidently.

1. Stay Where You Are

Avoid escaping the situation if it is safe to stay. When you remain in place, you allow your brain to learn that there is no real danger.

2. Slow Your Breathing

Fast breathing can intensify symptoms. Focus on slowing your breath as soon as you notice anxiety rising.

3. Name What Is Happening

Remind yourself:

• “This is a panic attack.”
• “These are anxiety symptoms.”

4. Challenge Fear-Based Thoughts

Replace catastrophic thinking with facts:

• “Panic attacks are not dangerous.”
• “This is a false alarm.”

5. Ride It Out

Panic attacks feel intense, but they pass. Most peak within minutes and gradually fade.

6. Allow the Feelings

Instead of resisting anxiety, try to let it be there. This reduces the struggle that often fuels panic.

7. Ground Yourself

Focus on your surroundings:

• What can you see?
• What can you hear?
• What can you feel?

This helps bring your attention back to the present moment.

8. Continue Your Activity

Once the intensity reduces, gently return to what you were doing. This reinforces that you can function even with anxiety.

Breathing Exercise for Panic Attacks

Your breathing plays a key role in panic. Rapid breathing lowers carbon dioxide levels, which can lead to dizziness, chest tightness, and a sense of breathlessness.

Use this simple breathing technique:

1. Sit down or lean against something for support
2. Gently breathe out to empty your lungs
3. Pause for 1–2 seconds
4. Breathe in slowly through your nose for 4 seconds
5. Pause for 1–2 seconds
6. Breathe out slowly through your mouth for 4 seconds
7. Repeat until your body begins to settle

Practise this regularly, even when calm. This makes it easier to use during a panic attack.

Use Coping Cards for Quick Support

Coping cards can help you stay grounded during a panic attack. Keep one in your wallet or phone with reminders such as:

• “This will pass.”
• “This is not dangerous.”
• “This is a panic attack.”
• “My body is reacting, but I am safe.”

These simple statements can interrupt anxious thinking and reduce fear.

Long-Term Strategies to Manage Panic Attacks

Managing panic attacks effectively involves building daily habits that support your mental health.

1. Make Relaxation Part of Your Routine

Incorporate calming activities into your day:

• Progressive muscle relaxation
• Yoga or stretching
• Listening to music
• Taking a warm bath

2. Practise Skills Regularly

Use breathing, grounding, and helpful self-talk often. The more you practise, the easier it becomes to use these tools when anxiety rises.

3. Maintain Healthy Lifestyle Habits

Support your nervous system by:

• Exercising regularly (even a daily walk helps)
• Eating balanced meals
• Reducing caffeine, alcohol, and smoking

4. Address Life Stressors

Consider whether ongoing stress may contribute to your anxiety. Problem-solving around work, relationships, or daily pressures can reduce triggers.

5. Learn Mindfulness Skills

Mindfulness helps you step back from anxious thoughts, accept uncomfortable feelings, and make choices based on your values rather than fear.

Do Panic Attacks Mean You Have a Disorder?

Experiencing panic attacks does not automatically mean you have a psychological disorder. Many people have occasional panic attacks and manage them effectively with self-help strategies.

However, panic attacks can occur alongside conditions such as:

• Anxiety disorders (e.g. panic disorder, agoraphobia)
• Depression
• Post-traumatic stress
• Substance use difficulties
• Certain medical conditions

If panic attacks feel frequent, overwhelming, or limiting, it may help to speak with a healthcare professional.

When to Seek Professional Support

Consider reaching out for support if:

• Panic attacks occur often
• You avoid places or situations بسبب fear
• Anxiety affects your work, relationships, or daily life
• You feel stuck in a cycle of fear and avoidance

How CBT Professionals Can Help

Working with a psychologist can help you understand your panic and build effective coping strategies. At CBT Professionals, support may include:

• Cognitive Behavioural Therapy (CBT) to challenge unhelpful thoughts
• Exposure strategies to reduce avoidance
• Breathing and relaxation training
• Personalised anxiety management plans

Be Kind to Yourself

Managing panic attacks takes time and effort. Acknowledge your progress, no matter how small. Self-compassion can make a powerful difference in recovery.

Take the Next Step

You don’t have to face panic attacks alone. With the right tools and support, you can regain confidence and feel more in control.

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Disclaimer: Content on this website is provided for education and information purposes only and is not intended to replace advise from your doctor or registered health professional. Readers are urged to consult their registered practitioner for diagnosis and treatment for their medical concerns.