How to Stop a Panic Attack: A Step-by-Step Guide

A panic attack can feel like it comes out of nowhere, hijacking your body and mind in a matter of moments. If you’ve ever struggled to breathe, felt chest pain, or feared you were having a heart attack, you’re not alone. Millions of people experience panic attacks every year, and many don’t realize that help is available.

This guide offers clear, actionable strategies for how to stop a panic attack, how to stop panic attacks from happening again, and how to find support if panic is interfering with your daily life.

What Is a Panic Attack?

A panic attack is a sudden episode of intense fear or discomfort accompanied by overwhelming physical symptoms. These can include:

• Rapid heartbeat
• Shortness of breath
• Chest pain or tightness
• Sweating or chills
• Shaking or trembling
• Lightheadedness
• Numbness or tingling
• A sense of unreality or detachment
• A fear that you’re losing control or dying

These are common panic attack symptoms, but they’re not always recognized right away. Many people think they’re experiencing a medical emergency, such as a heart attack, when the attack occurred.

Though panic attacks are not usually life-threatening, their physical symptoms are very real and distressing. Repeated episodes can interfere with your daily life and lead to avoidance of people, places, or situations that might trigger another attack.

How to Stop a Panic Attack Fast

If you feel an attack coming on, your goal is to calm your nervous system and shift your attention away from fear. These proven techniques can help stop a panic attack quickly.

1. Practice Deep Breathing

One of the fastest ways to stop a panic attack is to practice deep breathing. Panic causes shallow, rapid breaths, which can worsen dizziness and fear. Try inhaling slowly through your nose for four seconds, holding for four, and exhaling gently through your mouth for six to eight seconds. Repeat this for a few minutes.

Deep breathing restores oxygen flow, reduces tension, and signals to your brain that you are safe.

2. Ground Yourself With the Five Senses

Bring yourself into the present by engaging your five senses. Look around the room and name:

• 5 things you see
• 4 things you can touch
• 3 things you hear
• 2 things you smell
• 1 thing you can taste

You can also close your eyes for a moment and focus on sensations in your body. Feel your feet on the ground, notice your breath, and allow your mind to slow down. These grounding exercises help break the cycle of anxiety and panic.

3. Reassure Yourself

Remind yourself, either out loud or silently:

“This is a panic attack. It will pass. I am not in danger.”

This simple self-talk technique can help reduce fear and bring you back to the moment.

4. Move Your Body Gently

Light movement, such as walking slowly, stretching your arms, or even shaking your hands, can help release nervous energy. This shift in physical state can reduce panic symptoms and help you feel more in control.

5. Use Physical Anchors

Hold something cold, like an ice cube or a cool drink. Smell essential oils. Taste a piece of gum or a mint. These sensory tools can help stop a panic attack fast by redirecting your brain’s focus to immediate, physical sensations.

How to Stop a Panic Attack Before It Happens

If you experience unexpected panic attacks frequently, prevention is just as important as learning how to stop one in the moment.

1. Understand Your Triggers

Track when and where your symptoms of a panic attack begin. You may start to notice patterns, such as large crowds, overstimulation, or certain thoughts. Recognizing triggers gives you the chance to prepare ahead of time and develop personalized coping skills.

2. Build a Supportive Routine

Creating a consistent daily routine supports your nervous system and makes it easier to manage stress. Focus on:

• Getting enough sleep
• Moving your body regularly
• Eating balanced meals
• Limiting caffeine and alcohol
• Making time for rest and mindfulness

These small daily habits can make a significant difference in managing panic attacks over time.

3. Seek Professional Help

You don’t have to navigate this alone. Mental health professionals can help you develop treatment plans tailored to your needs. Cognitive behavioral therapy cbt is one of the most effective methods for managing panic and anxiety disorders. It helps you challenge negative thought patterns and reduce the fear of future attacks.

In some cases, medications such as SSRIs or anti-anxiety prescriptions may be used as part of your treatment options.

How to Stop a Crying Panic Attack

Crying during a panic attack is a natural response. Let your emotions flow. At the same time, practice deep breathing, gently move your body, or hold something comforting. If you’re in public, find a quiet space if possible. Remind yourself that what you’re feeling is temporary and that you’re doing the best you can in a difficult moment.

How to Stop a Silent Panic Attack

Silent panic attacks may not have visible symptoms, but they can be just as intense internally. You may feel disconnected, nauseous, lightheaded, or mentally frozen. In these moments, you can try:

• Repeating calming phrases silently
• Holding a grounding object like a smooth stone or coin
• Focusing on one physical sensation, like your feet pressing into the floor
• Slowing your breath in a controlled pattern

Knowing how to stop a silent panic attack helps build confidence, even if others don’t notice what you’re experiencing.

How to Stop Having a Panic Attack Long-Term

Learning how to stop having a panic attack over the long term involves understanding what’s triggering the panic, supporting your body, and practicing emotional regulation daily.

That might include:

• Working with a therapist
• Journaling your thoughts and triggers
• Using daily breathing or relaxation exercises
• Addressing any underlying anxiety disorders or trauma
• Making room in your life for rest and meaningful connection

You don’t need to fix everything at once. Start with small, repeatable actions that make you feel safe and supported.

Treatment for Panic in Spokane Valley, Washington

If you’re searching for treatment in Spokane Valley, We Level Up Washington offers compassionate care for anxiety and panic. Our team of mental health professionals specializes in managing panic attacks, trauma, and co-occurring mental health conditions.

Whether you need outpatient support or a more intensive level of care, we offer treatment plans designed to help you regain peace and stability.

We also serve clients from nearby cities like Spokane, Post Falls, and Coeur d’Alene.

Frequently Asked Questions (FAQs)

You Are Not Alone

Panic attacks are frightening, but they are treatable. Whether you experience occasional panic or struggle with anxiety and panic in your daily life, there are tools and professionals who can help. You can learn how to stop a panic attack, how to stop panic attacks from taking over, and how to feel safe in your body again.

If you’re ready to take the next step, reach out to We Level Up Washington. We’re here to support your healing—every step of the way.

Call today to speak with our team and learn more about our programs. We Level Up Washington: (509) 348-4077. Your next step starts here.