How Do I Stop a Panic Attack?
A Therapist’s Guide to Calming Your Body and Mind
What’s Really Happening When You Have a Panic Attack?
If you’ve ever felt your heart race, chest tighten, or experienced tunnel vision or your thoughts start to spiral with fear—you’re not alone. Panic attacks are incredibly common, and while they feel terrifying, they’re not a sign that something is “wrong” with you.
In truth, a panic attack is your body’s survival system working overtime. It’s important to remember that when panic hits, although it can feel terrifying and debilitating, you’re not losing control. Your nervous system has detected something that feels unsafe—even if your mind knows you’re okay. The key to calming a panic attack isn’t to fight it, but to help your body remember that it’s safe again. Panic lives in the nervous system, so the key to regulating panic, is to regulate the nervous system.
Step 1: Ground in the Present Moment
When panic starts, your mind and body often get stuck in what ifs or worst-case scenarios. The fastest way to interrupt that loop is by anchoring yourself in the here and now.
Try these grounding tools:
Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
Press your feet into the ground and notice the support beneath you.
Say out loud: “I’m safe in this moment.”
These small steps tell your brain: You’re here. You’re okay.
Step 2: Use Your Breath to Regulate Your Body
During panic, your breathing often becomes shallow and quick—which can make the sensations worse. The goal is to slow down your exhale, helping your body shift out of fight-or-flight. It might feel cliche’ to think of taking deep breaths, but there’s a reason for that. Breathing connects with our Autonomic Nervous System, the system that holds the Sympathetic and Parasympathetic branches. Our Sympathetic Nervous System is responsible for activation and heightened alert— times and situations where our bodies need heightened energy and focus. The Parasympathetic Nervous System is responsible for the rest, relax, and digest actions. Short, quick inhales help to activate the Sympathetic Nervous System and increase our heart beats which increase our heart rate. Long, deep exhales activate the Parasympathetic Nervous System which decreases our heart beats and decreases our heart rate.
Try this simple technique:
Inhale gently through your nose for a count of 5
Exhale slowly through your mouth for a count of 8
Repeat several times until your body starts to soften
Remember, the exhale is what signals safety to your nervous system.
Step 3: Offer Yourself Reassurance
It’s easy to feel like you’re in danger during a panic attack. But the truth is—panic is uncomfortable, not unsafe. It always passes, even when it doesn’t feel that way.
Try repeating gentle affirmations to yourself, such as:
“This feeling will pass.”
“My body is trying to protect me.”
“I’m safe in this moment.”
You can even visualize your panic as a wave—strong at first, but always eventually fading.
Step 4: Identify Your Triggers (Without Judgment)
After a panic episode, take a few moments to reflect. What might have triggered your system? Sometimes it’s an obvious stressor; other times it’s subtle—like exhaustion, skipped meals, or an old emotional memory.
Noticing these patterns can help you:
Understand your nervous system’s signals
Build more awareness around your body’s needs
Create a sense of safety and predictability over time
Remember, this is for after the attack has passed and after your nervous system has returned to a regulated state. This is a means to help bring awareness and understanding to help with future episodes. Attempting to identify triggers in the midst of a panic attack will bring in the neocortex “thinking” brain when our goal is to drop into the brainstem “feeling” brain.
Step 5: Get Support for Ongoing Panic or Anxiety
If panic attacks are happening frequently, or you’re starting to avoid certain situations out of fear, therapy can help you get to the root cause.
In trauma-informed therapy, we don’t just treat the panic itself—we help your body and mind reconnect to a sense of safety, trust, and regulation. Through approaches like Somatic Experiencing and the Comprehensive Resource Model (CRM), you can learn to calm your nervous system and feel more at home in your body.
You don’t have to keep bracing for the next wave of panic. Healing is possible—with the right support and tools, your nervous system can learn that it’s safe to rest again.
When panic hits, it can feel like you’re drowning in fear—but you’re not broken. Your body is simply trying to protect you, and you can learn how to help it feel safe again. Healing panic isn’t about “getting rid” of your symptoms—it’s about learning what your body needs to feel safe again. If you’re ready to work with a therapist who understands trauma, chronic stress, and the nervous system, I’d love to support you.
Reach out today to start your healing journey: www.celestetomasulo.com