Table of ContentsView AllTable of ContentsWhat Does a Panic Attack Feel Like?What to Do During a Panic AttackHow to Calm Down After a Panic AttackTreatment Options
Table of ContentsView All
View All
Table of Contents
What Does a Panic Attack Feel Like?
What to Do During a Panic Attack
How to Calm Down After a Panic Attack
Treatment Options
Close
During a panic attack, you might feel out of control and like the world is ending. Afterward, even when the worst of yoursymptomshave passed, your mind and body are still on high alert. Your chest still feels tight. Your heart is still too fast. You feel shaky, drained, and exhausted. But what comes next?
Knowing how to calm your body and care for yourself in the aftermath is every bit as crucial as managing the panic attack itself. The good news is that many strategies can help you regain control and start to feel more like yourself, including grounding techniques, breathing exercises, positive self-talk, and social support.
At a GlancePanic attacks hit fast—often unexpectedly out of the blue. If you havepanic attacks, you know they can be a frightening experience with after-effects that can be extremely challenging to manage. When panic strikes, it’s all about survival: focus on breathing deeply, grounding yourself, and reminding yourself that it will soon pass. When it’s over, it’s time to focus on recovery. Use calming techniques, reach out to a trusted friend, and treat yourself kindly. By following the steps provided here, you may be able to find some relief and get back on track after panic strikes.
At a Glance
Panic attacks hit fast—often unexpectedly out of the blue. If you havepanic attacks, you know they can be a frightening experience with after-effects that can be extremely challenging to manage. When panic strikes, it’s all about survival: focus on breathing deeply, grounding yourself, and reminding yourself that it will soon pass. When it’s over, it’s time to focus on recovery. Use calming techniques, reach out to a trusted friend, and treat yourself kindly. By following the steps provided here, you may be able to find some relief and get back on track after panic strikes.
Imagine that you’re driving to work when you’re suddenly overcome with feelings of dread and fear. Your heart feels as though it’s pounding out of your chest, and you have difficulty breathing. You become increasingly afraid as you beginshakingand sweating. You feel tingling, like “pins and needles,” in your legs and hands, and you start getting nauseous.
You think, “This can’t be happening to me.” You almost get a sense that you’re watching yourself from a distance, feeling completelydisconnected from yourself and your surroundings, a phenomenon known asderealization.You pull over to the side of the road, fearing that you will lose control of your car or possibly pass out behind the wheel.
These attacks can have an emotional, physical, and cognitive impact that may affect you long after the attack has diminished. After experiencing a panic attack, you may find it difficult to pull yourself back together.
Panic Disorder Definition, Causes, and Treatment
While a panic attack is a frightening experience, there are techniques you can use to help get through it.
Remind Yourself That It’s Temporary
During a panic attack, remind yourself that it’s only temporary and will be over soon. According to the Anxiety & Depression Association of America, panic attacks typically reach their peak within 10 minutes and then begin to subside.
Stop and Breathe
Research has found that breathing exercises can help people who are experiencing panic attacks.During a panic attack, you may experienceshortness of breaththat causes you to feel like you’re not getting enough air or like you’re suffocating or choking.
Shortness of breath can also cause chest pain that’s common with panic attacks. This terrifying experience can cause you to feel anxious for the rest of the day.
If you feel like you can’t catch your breath during a panic attack, doing a deep breathing exercise may help.
Try repeating this pattern of inhaling slowly through your nose, briefly holding your breath, and exhaling slowly out of your mouth. By practicing deep breathing exercises throughout your day, you may be able to manage your anxiety more often, leading you to feel a greater sense of calm.
Deep Breathing Exercises for Panic Disorder
Use Grounding Techniques
The overwhelming feelings of panic you are experiencing can hijack your mind and make it hard to focus on what’s happening around you.Grounding techniquescan be an effective way to anchor you in the present moment and take your mind off of your feelings of panic.
While panic attacks are distressing and debilitating, there are things that you can do that will help you calm your body and mind down afterward. Some strategies that can help include:
Use Positive Self-Talk
Panic attacks can leave you feeling worried, nervous, and afraid. When the attack is occurring, you may have fearful thoughts about losing control or even possibly dying from the attack. Once the attack begins to dissipate, you may feel embarrassed or down about your experience with panic. You may even begin to stress about when the next attack is going to occur.
Try usingpositive self-talkand affirmations to enhance your mood and gain a sense of control.When the panic attack is ending, remind yourself that it will be over soon and that it cannot hurt you. If thoughts of self-blame arise, try your best to forgive yourself, counteract the self-blame with affirmations, and move on with your day.
Think empowering thoughts and affirmations, such as repeating silently to yourself, “I am in control of my anxiety,” “This will pass,” “I am a worthwhile person with a lot of great qualities,” or “I am stronger than my panic attacks.”
Talk to a Loved One
It may be helpful to contact a loved one totalk things through. You don’t even need to tell your friend or family member that you just had a panic attack. Rather, you can call your loved one up to merely chitchat. You may find that simply talking to someone you trust will make you feel better as your panic attack symptoms decrease.
If no one is available or it’s impractical for you to contact someone after your panic attack, then try to consider what a trusted friend or family member would say to you.
Think about how a supportive friend may tell you that you will get through youranxietyor that they are proud of you for handling your panic attack so well.
4 Things To Not Say During a Panic Attack
Focus on Something Else
After a panic attack, your personal thoughts and energy may be overly focused on your anxiety and other symptoms. Instead of feeding your anxiety with more attention or worry, try to concentrate on something that brings you some happiness or a sense of peace.
For example, you may find it helpful to bring your awareness to something fun you plan on doing in the future or to joyful times from your past. If possible, try taking a walk in the fresh air or engage in an activity you enjoy to help clear your mind.
How to Manage Panic Attacks With Meditation
Getting Treatment After a Panic Attack
If you are experiencing panic attacks, it is important to talk to a mental health professional about yourtreatment options. Such attacks are a symptom of panic disorder. While there are things you can do to cope, anxiety disorders do not just go away on their own. They actually tend to get worse over time if you don’t take action. It’s important to remember that effective treatments are available.
Treatments for panic disorder usually involve therapy, medication, or a combination of both.
Therapy
Cognitive behavioral therapy(CBT) and exposure therapy are two treatments that can be particularly effective for treating panic attacks. CBT involves identifying and changing the negative thought patterns that contribute to panic attacks, whileexposure therapyinvolves being gradually exposed to the things you fear until the anxiety response eventually fades.
Medication
Medicationsthat may be prescribed include antidepressants such as Paxil (paroxetine), Prozac (fluoxetine), and Zoloft (sertraline), and benzodiazepines like Ativan (lorazepam), Klonopin (clonazepam), and Xanax (alprazolam).
Takeaways
Panic attacks can be upsetting, but finding ways to cope and get through them can build your confidence and reduce your feelings of anxiety. Work on controlling your breathing, finding distractions, and utilizing the power of positive self-talk in order to deal with the immediate symptoms of a panic attack. Talking to a friend or a mental health professional can also be helpful.
If you or a loved one are struggling with panic attacks, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.
If you or a loved one are struggling with panic attacks, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.
For more mental health resources, see ourNational Helpline Database.
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10 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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