Panic attacks strike suddenly, leaving you feeling overwhelmed and helpless. These five evidence-based steps offer immediate relief during an episode, helping you regain control quickly. Remember, this is not a substitute for professional therapy or medical advice—consult a specialist if attacks persist.
- Deep Breathing: Inhale deeply through your nose for 4 seconds, expanding your belly, then exhale slowly through your mouth for 4-7-8 counts. This activates your parasympathetic nervous system, reducing physical tension and calming racing thoughts.
- Grounding Technique (5-4-3-2-1): Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. This sensory exercise anchors you in the present moment, interrupting the panic cycle.
- Progressive Muscle Relaxation: Tense and release muscle groups from toes to head—hold for 5 seconds each. It releases built-up physical stress, signalling safety to your body.
- Mindfulness Observation: View thoughts as passing clouds without judgement. Label them gently (“that’s anxiety”) to create distance, preventing escalation.
- Nature Visualisation: Close your eyes and imagine a peaceful scene like a tranquil lake or forest. Nature imagery lowers cortisol and promotes calm.
Practice these regularly to reduce attack frequency and intensity. For personalised support, consider 1:1 Recovery Coaching to build lasting resilience. Share this if it helps someone today!
