Your heart is pounding so hard you think it might burst. You can’t catch your breath. Your hands are shaking, and you’re convinced something terrible is about to happen. Everything feels wrong, scary, and completely out of control.
If you’ve experienced this, you know exactly what a panic attack feels like. And if you’re reading this right now while having one, take a deep breath; you’re going to be okay, and I’m going to show you exactly how to stop a panic attack right now.
In my five years writing about mental health, I’ve heard from thousands of people who’ve dealt with panic attacks. The good news? You can stop a panic attack once it starts, and even better, you can learn to prevent them from happening as often. Panic attacks feel terrifying, but they’re not dangerous, and they always pass.
This article will walk you through what panic attacks actually are, what triggers them, and most importantly, give you 13 practical techniques to stop them fast. Whether you’re dealing with your first panic attack or your hundredth, these strategies can help you regain control.
What Is a Panic Attack?
A panic attack is a sudden episode of intense fear or discomfort that peaks within minutes. Your body’s alarm system goes off even when there’s no real danger. It’s like your brain hits a panic button by mistake, flooding your body with stress hormones.
During a panic attack, you might experience several of these symptoms at once:
- Racing or pounding heartbeat
- Shortness of breath or feeling like you’re choking
- Chest pain or tightness
- Sweating or chills
- Trembling or shaking
- Dizziness or lightheadedness
- Nausea or stomach upset
- Numbness or tingling sensations
- Feeling detached from reality
- Fear of losing control or “going crazy”
- Fear of dying
Here’s something important: panic attacks aren’t dangerous. I know they feel like you’re having a heart attack or dying, but they can’t actually harm you. Your body is just responding as if there’s an emergency when there isn’t one.
According to the National Institute of Mental Health, about 11% of adults experience a panic attack in a given year. You’re far from alone in this experience.
Most panic attacks last between 5 to 20 minutes, though some symptoms might linger longer. The worst part usually peaks around the 10-minute mark, then gradually subsides.
What Causes Panic Attacks?
Understanding what causes panic attacks can help you feel less confused and scared when they happen. Here are the most common triggers and underlying causes:
1. Biological Factors
Your brain chemistry plays a big role. Imbalances in neurotransmitters like serotonin and norepinephrine can make you more susceptible to panic attacks. Genetics matter too; if panic attacks run in your family, you’re at higher risk.
2. Stress and Major Life Changes
High stress levels from work, school, relationships, or major life transitions can trigger panic attacks. Your nervous system gets overloaded and sometimes just tips over the edge.
3. Anxiety and Worry
Chronic anxiety creates a constant state of tension in your body. Eventually, this tension can explode into a full panic attack, especially if you’re already worrying about having one (yes, fear of panic attacks can actually cause them).
Also Read: Strategies for Managing Anxiety and Panic Attacks
4. Physical Triggers
Sometimes physical sensations trigger panic attacks. This might include:
- Caffeine or stimulant use
- Sleep deprivation
- Low blood sugar
- Certain medications
- Illness or hormonal changes
- Intense exercise (especially if you’re not used to it)
5. Traumatic Experiences
Past trauma, especially if unprocessed, can make your nervous system hypersensitive to perceived threats. This can lead to panic attacks seemingly out of nowhere.
6. Phobias and Specific Situations
Some people have panic attacks in response to specific triggers like crowds, enclosed spaces, heights, or social situations.
7. The Panic Cycle
Often, panic attacks create their own cycle. You have one attack, then become terrified of having another. This fear creates anxiety, which makes you more likely to have another panic attack. Breaking this cycle is key to recovery.
How to Stop a Panic Attack Right Now
When a panic attack hits, you need tools that work fast. These 13 techniques are proven methods for how to stop a panic attack in the moment. Try different ones to find what works best for you.
1. Recognize You’re Having a Panic Attack
The moment you realize what’s happening, tell yourself: “This is a panic attack. It feels scary, but it’s not dangerous. It will pass.” This simple acknowledgment can reduce the fear that makes panic attacks worse.
Remind yourself that panic attacks always end. You’ve survived every single one before this, and you’ll survive this one too.
2. Focus on Your Breathing
Panic attacks often involve hyperventilation, which makes symptoms worse. Slow, controlled breathing is one of the most powerful tools you have.
Try the 4-7-8 breathing technique:
- Breathe in through your nose for 4 counts
- Hold your breath for 7 counts
- Exhale slowly through your mouth for 8 counts
- Repeat until you feel calmer
Alternatively, try box breathing:
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
- Repeat
The key is making your exhales longer than your inhales, which activates your body’s relaxation response.
3. Use the 5-4-3-2-1 Grounding Technique
This sensory exercise pulls your attention away from panic and into the present moment. It’s incredibly effective for how to distract yourself during a panic attack.
Identify:
- 5 things you can see (a chair, the ceiling, your hands, etc.)
- 4 things you can touch (your clothes, the ground, a nearby object)
- 3 things you can hear (birds, traffic, air conditioning)
- 2 things you can smell (or think of two favorite smells)
- 1 thing you can taste (or think of a favorite taste)
This technique interrupts the panic spiral by engaging your senses and rational mind.
4. Release Physical Tension
Panic creates intense physical tension. Progressive muscle relaxation can help:
Starting at your toes, tense each muscle group for 5 seconds, then release. Move up through your body; calves, thighs, stomach, chest, arms, shoulders, face. This helps discharge the physical energy of panic.
You can also try shaking your hands and arms vigorously for 15-30 seconds, or doing a few jumping jacks if you’re able. Physical movement can help process the adrenaline surge.
5. Find a Safe, Quiet Space
If possible, remove yourself from wherever triggered the panic attack. Go to a bathroom, your car, outside, or any quiet place where you can focus on calming down without judgment or interruption.
Having a “safe spot” can make the panic feel more manageable because you’re in control of your environment.
6. Use Cold Water or Ice
Splashing cold water on your face or holding ice cubes activates your dive reflex, which naturally slows your heart rate. This is a physical hack that can interrupt panic quickly.
Try:
- Splashing cold water on your face and neck
- Holding an ice cube in your hand
- Taking a cold shower
- Pressing something cold against your wrists or temples
7. Talk Yourself Through It
Use calming self-talk to counter panic thoughts. Say things like:
- “I’ve gotten through this before, I can do it again”
- “This feeling is temporary”
- “My body is just stressed, but I’m not in actual danger”
- “I am safe right now”
- “This will pass in a few minutes”
Dr. David Carbonell, anxiety specialist and author, recommends talking to panic like it’s a person: “Oh, you again. I see you, and you can’t hurt me. Do your worst; I’ll wait for you out.”
8. Focus on One Object
Pick something in your environment and study it intensely. Notice every detail; its color, texture, shape, shadows. Describe it to yourself in detail. This technique, similar to grounding, occupies your mind with something concrete instead of fear.
9. Practice Acceptance Instead of Fighting
Counterintuitively, trying to fight or resist panic often makes it worse. Instead, try accepting it: “Okay, I’m having a panic attack. I’ll let it run its course. I’m not going to fight it or fear it.”
This acceptance removes the “fear of fear” that intensifies panic attacks. Research shows that acceptance-based approaches significantly reduce panic frequency and intensity.
10. Use Visualization
Close your eyes and imagine a place where you feel completely safe and calm. It might be a beach, a forest, your bedroom, or anywhere that brings peace. Engage all your senses; what do you see, hear, smell, feel? Spend a few minutes fully immersed in this mental image.
11. Count Backwards
Give your brain a task that requires concentration. Count backwards from 100 by 3s (100, 97, 94, 91…). Or find every blue object in the room. Or recite the alphabet backwards. The mental effort required interrupts panic thoughts.
12. Reach Out for Support
Call or text someone you trust. You don’t even need to talk about the panic attack; just hearing a friendly voice can be grounding. Simply texting “I’m having a panic attack” to someone who understands can help you feel less alone.
Some people find that talking through the panic attack helps, while others prefer silent companionship. Know what works for you.
13. Remember Past Successes
If you’ve had panic attacks before, remind yourself that you’ve survived 100% of them. Think about times you’ve successfully calmed yourself down. You have evidence that you can get through this.
How to Distract Yourself During a Panic Attack
Sometimes the best strategy is redirecting your attention entirely. Here are additional distraction techniques:
Physical Distractions:
- Take a walk, even if it’s just around the room
- Do simple exercises like wall push-ups or squats
- Clean or organize something
- Dance to music
- Pet an animal
Mental Distractions:
- Play a simple game on your phone
- Read out loud from a book or article
- Do a puzzle or brain teaser
- List items from a category (types of animals, countries, songs, etc.)
- Sing your favorite song
Creative Distractions:
- Draw or doodle
- Write down your thoughts
- Color in a coloring book
- Play an instrument
- Take photos of your surroundings
The goal isn’t to ignore the panic attack completely, but to reduce its intensity by not feeding it constant attention.
Is a Panic Attack Dangerous?
Let me be crystal clear: panic attacks are not dangerous. They feel terrifying, but they cannot:
- Cause a heart attack (even though it feels like one)
- Make you stop breathing
- Make you faint (usually; though some people do)
- Make you “go crazy” or lose your mind
- Kill you
Here’s what’s actually happening: your body is experiencing the fight-or-flight response at an inappropriate time. Your sympathetic nervous system dumps adrenaline and cortisol into your bloodstream as if you’re facing a lion, even though you’re actually safe.
This creates very real, very uncomfortable physical sensations, but they’re just symptoms of stress hormones, not signs of medical danger.
When to Seek Medical Help:
While panic attacks themselves aren’t dangerous, you should see a doctor if:
- You’ve never had a panic attack before (to rule out other conditions)
- Panic attacks are happening frequently
- You’re avoiding places or situations because of fear of panic
- You’re developing agoraphobia
- Panic attacks are severely impacting your daily life
- You’re experiencing chest pain, especially if you’re over 40 or have heart disease risk factors
How to Stop Panic Attacks Forever
You might be wondering about how to stop panic attacks forever. While there’s no guaranteed “cure,” many people significantly reduce or eliminate panic attacks through consistent effort. Here’s how:
1. Professional Treatment
Cognitive-behavioral therapy (CBT) is the gold standard treatment for panic disorder. Studies show CBT reduces panic attacks by 70-90% in most people. A therapist can help you:
- Identify and change thought patterns that trigger panic
- Gradually face feared situations safely
- Develop personalized coping strategies
- Address underlying anxiety issues
2. Lifestyle Changes
Making these adjustments can dramatically reduce panic attack frequency:
- Regular exercise: Physical activity regulates stress hormones and improves mood
- Consistent sleep schedule: Sleep deprivation makes panic attacks more likely
- Limit caffeine and alcohol: Both can trigger panic attacks
- Reduce overall stress: Through time management, boundary-setting, and self-care
- Practice daily relaxation: Meditation, yoga, or progressive muscle relaxation
- Eat regularly: Low blood sugar can trigger panic symptoms
3. Medication Options
For some people, medication helps manage panic attacks. Common options include:
- SSRIs (long-term treatment for anxiety)
- Benzodiazepines (short-term relief, but risk of dependence)
- Beta-blockers (reduce physical symptoms)
Always work with a psychiatrist or doctor to find the right approach for you.
4. Building Your Tolerance
Paradoxically, learning to tolerate uncomfortable sensations without panicking is key. This means:
- Not avoiding situations that trigger panic
- Allowing yourself to feel anxious without catastrophizing
- Practicing exposure therapy with professional guidance
A 2023 study in the Journal of Anxiety Disorders found that people who completed exposure therapy for panic disorder were 80% less likely to experience panic attacks six months later.
5. Maintain Your Tools
Even after panic attacks decrease, keep practicing the techniques you learned. Think of them like brushing your teeth; regular maintenance prevents problems.
6 Common Mistakes People Make During Panic Attacks
Avoid these common errors that can make panic attacks worse:
- Catastrophizing the Symptoms: Thinking “I’m dying” or “I’m having a heart attack” intensifies panic. Instead, remind yourself these are just anxiety symptoms.
- Avoiding Triggers Completely: While temporarily avoiding triggers is okay, long-term avoidance makes anxiety worse and can lead to agoraphobia. Eventually, you need to gradually face feared situations.
- Fighting the Attack: Resisting panic creates more tension. Acceptance is more effective than fighting.
- Breathing into a Paper Bag: This outdated advice can actually make things worse by causing oxygen deprivation. Focus on slow, controlled breathing instead.
- Relying Only on Medication: Medication can help, but combining it with therapy and lifestyle changes is most effective for long-term recovery.
- Isolating Yourself: Shame about panic attacks leads many people to hide them. Talking to trusted people or joining support groups reduces isolation and provides valuable support.
FAQ: How to Stop a Panic Attack
No. Panic attacks cannot kill you. They’re extremely uncomfortable but not medically dangerous. However, if you’re experiencing chest pain for the first time, get it checked out to rule out cardiac issues.
Most panic attacks peak within 10 minutes and subside within 20-30 minutes. Some lingering symptoms might last a bit longer, but the intense fear usually passes relatively quickly.
Yes. While panic attacks often have triggers, they can also occur spontaneously without obvious cause. This is common with panic disorder.
Not exactly. Panic attacks come on suddenly and peak quickly. Anxiety attacks (not an official diagnostic term) typically build gradually in response to a stressor and may last longer.
Yes. Panic attacks can occur at any age, including childhood and adolescence. If your child experiences panic attacks, seek help from a child psychologist or psychiatrist.
Not necessarily. Many people who get proper treatment significantly reduce or eliminate panic attacks. Even without treatment, some people naturally experience fewer attacks over time.
Real Success Story
Marcus, a 32-year-old teacher, had his first panic attack during a staff meeting. For six months, they happened 2-3 times per week, often in public places. He started avoiding restaurants, shopping malls, and social events.
After beginning CBT and implementing daily breathing exercises, Marcus’s panic attacks decreased dramatically. He practiced the 5-4-3-2-1 technique whenever he felt panic rising. Within four months, attacks dropped to once a month, then stopped almost entirely.
“The turning point was when I stopped fighting the panic and started accepting it,” Marcus shared. “I’d think, ‘Okay, panic, you’re here. Do your thing. I’ll wait.’ And somehow, taking away my fear of the panic made it lose its power over me.”
Two years later, Marcus occasionally feels anxious but hasn’t had a full panic attack in over a year.
Conclusion
Learning how to stop a panic attack is one of the most empowering things you can do for your mental health. While panic attacks feel overwhelming and terrifying, they’re manageable with the right tools. Remember that panic attacks always pass, they’re not dangerous, and you can survive them.
Start practicing these 13 techniques even when you’re calm, so they’re easier to access during actual panic. Work on the breathing exercises, grounding techniques, and self-talk daily. Consider seeking professional help, especially if panic attacks are frequent or impacting your life significantly.
You don’t have to face this alone, and you absolutely can learn to manage panic attacks effectively. Every attack you survive builds evidence that you’re stronger than panic. Be patient with yourself, practice these strategies, and know that recovery is possible.
