Panic attacks can feel overwhelming and unpredictable, bringing a sudden rush of intense fear and physical symptoms that can make even simple tasks seem insurmountable. Panic attacks can come on without obvious triggers, despite there being no obvious danger, and make the sufferer experience severe, very real fear. Although panic attacks are distressing, there are effective coping skills that can help manage their intensity and reduce their impact over time. Follow along as we explore four strategies that can help you regain control and find calm in the midst of panic.

1. Practice Deep Breathing Techniques

During a panic attack, it’s common to breathe shallowly, which can intensify feelings of anxiety and lead to dizziness, chest tightness, or a feeling of suffocation. Practicing deep, controlled breathing helps to counteract these effects. Start by inhaling slowly through your nose for a count of four, hold your breath for a count of four, and then exhale slowly through your mouth for a count of six. This practice, often called the 4-4-6 method, slows the heart rate and shifts the body’s focus away from fight-or-flight mode. Deep breathing can be practiced regularly, making it easier to employ during moments of panic.

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

The 5-4-3-2-1 grounding technique is a simple way to redirect your mind’s focus away from panic symptoms by reconnecting with your immediate surroundings. To practice this, identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. By engaging each of your senses, you guide your mind back to the present moment. This technique is particularly helpful in interrupting the spiraling thoughts that often accompany panic attacks, allowing for a break in the cycle of anxiety.

3. Challenge Your Thoughts

Panic attacks often bring on catastrophic thoughts that can make the experience feel even more overwhelming. These thoughts might include fear of losing control, embarrassment, or physical harm, but challenging these beliefs can help to lessen their impact. Ask yourself questions like, “Is there evidence that this fear is true?” or “Has this happened before, and did I get through it?” Reframing thoughts can help to restore a sense of rationality when emotions are running high. By recognizing these patterns, you gradually reduce the hold that irrational fears have during panic episodes.

4. Use Progressive Muscle Relaxation (PMR)

Progressive muscle relaxation (PMR) is a technique that can help release the physical tension associated with panic attacks. To practice PMR, start by tensing a specific muscle group, such as your hands, for about five seconds, then slowly release the tension for 10 seconds. Move sequentially through each muscle group, from your toes up to your head, focusing on the sensation of relaxation. This technique not only brings awareness to how the body stores tension during panic but also encourages a full-body sense of calm. Practicing PMR regularly helps familiarize the mind with the sensations of relaxation, making it easier to access during episodes of anxiety.