The Art of Stopping a Panic Attack
A panic attack is a sudden, intense surge of fear that can be overwhelming, but it is not a sign of danger. It is the body’s “fight or flight” response misfiring, and it can be stopped. The key to stopping a panic attack in the moment lies in disrupting the cycle of fear and physical symptoms. This requires a combination of grounding techniques, breathing exercises, cognitive reframing, and a deep understanding of what is happening to your body. By intentionally focusing your mind and taking control of your physical reactions, you can de-escalate the panic and regain a sense of calm. The strategies discussed here are designed to be immediate and effective tools for anyone experiencing this distressing event.
Grounding Your Senses
One of the most effective ways to stop a panic attack is to pull yourself out of your head and into the present moment. Panic attacks often feel like an out-of-body experience, a whirlwind of terrifying thoughts and physical sensations. Grounding techniques use your five senses to anchor you to your immediate environment, interrupting the feedback loop of anxiety.
You can also explore long-term strategies to manage panic and anxiety on our upcoming panic attack resources page.
A simple and powerful method is the 5-4-3-2-1 technique. Start by identifying five things you can see around you. Take a moment to name them — a lamp, a book, a tree, or the color of the wall. This forces your brain to engage with your surroundings rather than the internal panic. Next, identify four things you can feel — the texture of your clothes, the smooth surface of a table, the warmth of a mug, or the solid ground beneath your feet. Pay close attention to the sensations. Then, identify three things you can hear. Listen for sounds you might normally ignore, like the hum of a refrigerator, a distant car, or a bird singing. Follow this by identifying two things you can smell and one thing you can taste. This technique systematically brings your focus to the external world, providing a distraction and a sense of stability.
Other grounding approaches include touch-based methods — holding an object like a stone or cloth, pressing your feet firmly into the floor, or splashing cold water on your face. These tactile actions engage your senses and can help activate your body’s natural calming reflexes, interrupting the panic cycle. Grounding doesn’t ignore the panic — it gently redirects your attention, allowing you to take back control.
Controlling Your Breath
During a panic attack, hyperventilation is common. You may feel like you cannot get enough air, but rapid, shallow breathing actually worsens symptoms. The key is to slow your breathing and regain balance.
Try diaphragmatic (belly) breathing — place one hand on your chest and one on your stomach. Inhale slowly through your nose so that your stomach rises while your chest remains still. Exhale fully through your mouth, making the exhale longer than the inhale (for example, in for four counts, out for six). This helps your body shift out of “fight or flight” mode.
You can also practice box breathing: inhale for four counts, hold for four, exhale for four, hold for four, and repeat. Structured breathing gives your mind a clear task and your body a rhythm that promotes calm. Visualization can help, too — imagine inflating and deflating a balloon or slowly blowing out a candle flame.
Reframing Your Thoughts
Panic attacks are driven by catastrophic thinking — the belief that something terrible is happening. The key is to name and reframe the experience: “This is a panic attack. It feels terrible, but it’s not dangerous, and it will pass.”
By labeling it, you reclaim control. Imagine the panic as a wave that rises and falls — you can ride it without being swept away. Challenge distorted thoughts (“I’m going to faint” → “I’ve felt this before and haven’t fainted”).
This approach, called cognitive reframing, interrupts the spiral of fear. Repeating a grounding mantra like “I am safe” or “This is temporary” helps anchor your mind in truth rather than fear.
Acknowledging and Allowing
The final step is acceptance — not resignation, but awareness. Fighting panic can intensify it, so instead, acknowledge: “I’m feeling dizzy, my heart is racing, and that’s okay. These feelings are temporary, and I can handle them.”
Acceptance helps signal safety to your nervous system, reducing the fear feedback loop. Sit with your sensations, observe them without judgment, and gently bring your attention back to your breath or your feet on the floor. This is mindfulness in action — allowing without amplifying.
Take the Next Step Toward Calm
At Psyche Denver, we help individuals overcome panic and anxiety through evidence-based, compassionate care. Whether you’re learning to manage symptoms in the moment or addressing the root causes, our clinicians can help you regain a sense of peace and control.
Reach out today to learn more about our individualized anxiety treatment options.
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