9 Things To Do if You’re Having a Panic Attack

You receive an invitation to a party, and although you want to attend, the fear of having a panic attack and feeling trapped in a corner dampens your excitement. Socializing with friends should be enjoyable, but the constant worry about experiencing a panic attack makes it challenging to relax and enjoy the moment.

According to psychologist Greta Hirsch, PhD, clinical director of the Ross Center for Anxiety and Related Disorders in Washington, D.C., panic attacks vary in their manifestations, but they are generally treatable. For instance, one person may experience intense heart palpitations, while another might encounter facial flushing and difficulty breathing. Someone else may be concerned about being perceived as having a complete breakdown in front of others.

If you frequently experience panic attacks, Hirsch offers the following tips and techniques to help you cope with these challenging situations.

Stop Negative Thoughts

Upon arriving at the party, you suddenly feel your heart racing and struggle to catch your breath. An overwhelming thought crosses your mind: "What if I need to go to the emergency room?"

Hirsch has worked closely with individuals who experience panic attacks to address the fear associated with these physical symptoms. The first step is to modify the internal dialogue. It’s crucial to understand that what you’re experiencing is simply an adrenaline rush, the body’s natural fight-or-flight response, and not a genuine health emergency.

Hirsch emphasizes the importance of recognizing that similar sensations of breathlessness or a pounding heart can occur during a challenging workout at the gym. In that situation, there is no sense of imminent danger, as you are not sending yourself a message of being in peril.

Accentuate the Positive

During therapy, individuals experiencing panic attacks are taught to challenge negative self-talk by using positive coping statements. Keeping a journal can be a valuable tool in this process as it helps individuals identify moments of anxiety and allows them to record positive statements that can be mentally repeated during a panic attack.

For instance, Hirsch suggests that one might think, "Although this feels uncomfortable, I can acknowledge and accept it. I have the ability to navigate through this. I don’t have to let it affect me."

Dive Into Your Symptoms

When you find yourself overwhelmed and concerned about losing control during a panic attack, your natural instinct may be to suppress it immediately. However, Hirsch suggests giving your body permission to react to the symptoms without feeling the need to shut down or escape.

To illustrate this concept, Hirsch uses a metaphor of being in the ocean with a large wave approaching, representing the panic attack. Trying to stop the wave by putting your hand out would only result in being knocked over. On the other hand, diving into the wave brings you closer to the shore.

It’s important to note that most panic attacks reach their peak within a short duration of about 10 minutes or less, according to the Anxiety and Depression Association of America, after which they typically begin to diminish.

Strike Up a Conversation

When you find yourself struggling to breathe, there may be a simple solution: engage in conversation with another guest. Speaking with someone requires breathing, which can help alleviate the feeling of breathlessness, as pointed out by Hirsch.

Moreover, having a conversation with someone forces your mind to focus on the present moment, rather than getting caught up in worrisome thoughts about passing out or other anxieties.

If you’re not yet comfortable approaching someone at the party, you can step out and call someone you trust. This action can help you stay present in the moment, regulate your breathing, and provide a temporary respite from the triggering environment, explained Hirsch.

Count Backward

If striking up a conversation feels overwhelming, there are other techniques to redirect your panicked mind.

One strategy recommended by Hirsch is counting backward from 100 by threes. This exercise requires concentration and helps shift your internal dialogue away from anxious "what if" questions such as, "What if I embarrass myself?" By engaging in this mental task, you can create a cognitive shift and divert your attention from distressing thoughts.

Drink Water

During a panic attack, physical sensations like a lump in the throat or difficulty breathing can be distressing. Some individuals may also experience a metallic taste or dry mouth as a result of the brain chemicals released during an adrenaline rush, as noted in a study published in the Journal of Dental Research, Dental Clinics, Dental Prospects in 2017.

To alleviate these symptoms, Hirsch suggests taking a cool sip of water. Hydrating yourself can help soothe the sensations and provide a momentary relief from the discomfort associated with a panic attack.

Control Your Breathing

During a panic attack, it is common to experience rapid and shallow breathing, which can contribute to feelings of lightheadedness. However, controlling your breathing can help alleviate these sensations, according to Hirsch.

To counteract dizziness and promote relaxation, Hirsch recommends practicing slow, abdominal breathing. This can be done by inhaling for a count of five and exhaling for a count of 10. It may be helpful to practice this technique beforehand while lying down and placing a magazine on your stomach. By observing the rise and fall of the magazine, you can ensure that you are breathing from your belly rather than your chest, which promotes deeper and more calming breaths.

Stay Connected to Your Environment

While experiencing lightheadedness during a panic attack can be distressing, it is important to remember that it does not necessarily mean you will faint, according to Hirsch. To challenge and counter panicky thoughts of losing control, Hirsch suggests a visual experiment.

Focus on a face or a picture in the room and ask yourself if you are perceiving it in the same way a dizzy person would. The likelihood is that you will realize your perception is not distorted, and this can help alleviate the fear of fainting. By objectively observing your visual clarity in the moment, you can provide reassurance to yourself that the lightheadedness is a symptom of anxiety rather than a sign of imminent danger.

Take a Whiff

Research has shown that certain scents can have calming effects on the mind, as demonstrated in a study published in the Journal of Neuroscience in 2013. Taking advantage of this, inhaling a calming scent can be a helpful strategy when you’re overwhelmed by feelings of dread.

Consider carrying a bottle of your favorite scented oil or perfume, such as patchouli or lilac, with you in your handbag. In moments of panic, apply a small amount of the scent to your wrist and take a deep breath. The aroma can help ground you and provide a sense of calmness, assisting in managing your anxiety symptoms.

Summary

Dealing with a panic attack can indeed be a frightening experience, but it’s crucial to remember that there are strategies available to help alleviate symptoms and guide you through it. Remind yourself that you have successfully managed panic attacks in the past and have the ability to do so again.

Practice self-compassion and remind yourself that panic attacks are temporary and will pass. Focus on your breathing and try to engage in calming techniques that work best for you, such as deep breathing exercises or visualizations. Seeking support from loved ones or a mental health professional can also be beneficial in developing coping mechanisms and providing reassurance.

Remember, you have the strength and resilience to overcome panic attacks, and with time and practice, you can develop effective strategies to navigate through them.