How to Cope with Panic Attacks Effectively

Medically Reviewed by Mark Hrymoc, M.D., Chief Medical Officer, double-board certified in General & Addiction Psychiatry

Panic attacks can be overwhelming, often striking suddenly with intense fear, physical discomfort, and a sense of losing control. While they are not life-threatening, the experience can feel terrifying and exhausting. Learning to recognize the signs and developing strategies to cope can help reduce their impact and prevent them from interfering with daily life. With proper management, many people find they can regain confidence and improve their overall quality of life.

Recognizing the Symptoms of a Panic Attack

Panic attacks typically involve a rapid onset of intense fear that peaks within minutes. Symptoms may include a racing heartbeat, sweating, trembling, chest pain, dizziness, shortness of breath, and a sense of impending doom. For some individuals, these symptoms mimic those of a heart attack, which can add to the distress. According to the National Institute of Mental Health, panic disorder affects about 2–3% of adults each year, but even people without panic disorder may experience occasional panic attacks in response to stress or trauma. Recognizing that these episodes, while frightening, are temporary and manageable is the first step toward coping effectively.

Breathing Techniques to Reduce Intensity

Rapid breathing is one of the hallmark symptoms of panic attacks and can intensify feelings of fear and dizziness. Practicing controlled breathing can help bring the body back into balance. Techniques such as diaphragmatic breathing or the 4-7-8 method (inhale for four counts, hold for seven, exhale for eight) activate the parasympathetic nervous system, slowing the heart rate and reducing physical arousal. A 2017 study published in Frontiers in Psychology found that deep breathing exercises significantly decreased anxiety symptoms and improved emotional regulation. Practicing these techniques regularly can make them more effective when an attack occurs.

Grounding Strategies to Stay Present

During a panic attack, thoughts often spiral into catastrophic scenarios. Grounding techniques are designed to anchor attention to the present moment and interrupt the cycle of fear. The “5-4-3-2-1” method is a common example: identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Engaging the senses in this way can help shift focus away from anxious thoughts. Research has shown that mindfulness-based interventions, which incorporate grounding and awareness techniques, reduce both the frequency and severity of panic attacks.

Challenging Anxious Thoughts

Cognitive-behavioral therapy (CBT) provides tools for challenging the distorted thinking that fuels panic attacks. Individuals often catastrophize, assuming they are in imminent danger or about to lose control. Learning to question these thoughts—asking “Is there real evidence for this fear?” or “What has happened when I’ve had this feeling before?”—can help reduce their power. A meta-analysis in The Lancet Psychiatry found that CBT is one of the most effective treatments for panic disorder, offering both short-term relief and long-term prevention of recurring attacks.

Relaxation and Lifestyle Practices

Building resilience against panic attacks often involves lifestyle adjustments that reduce overall anxiety. Regular exercise, adequate sleep, and balanced nutrition help regulate the body’s stress response. Activities such as yoga, meditation, and progressive muscle relaxation promote relaxation and improve emotional regulation. A 2018 review in Behaviour Research and Therapy found that individuals who practiced mindfulness and relaxation strategies reported lower levels of panic-related distress. These habits not only help manage panic attacks but also improve overall mental and physical well-being.

Medication as an Option for Management

In some cases, medication may be appropriate to help manage panic attacks, particularly when they occur frequently or interfere with daily functioning. Selective serotonin reuptake inhibitors (SSRIs) are often prescribed as a first-line option, while benzodiazepines may be used short-term for acute relief. According to the American Psychiatric Association, combining medication with psychotherapy often leads to the most effective and sustainable outcomes. Medication should always be prescribed and monitored by a licensed psychiatrist.

Preparing a Coping Plan

Having a structured plan in place can make panic attacks feel more manageable. This may include practicing breathing or grounding exercises daily, identifying safe spaces or supportive people to turn to during an episode, and keeping a list of calming strategies readily available. Journaling panic episodes can also provide insights into patterns or triggers, which can then be addressed in therapy. Being proactive helps reduce the fear of future attacks, which is a common cycle that perpetuates panic disorder.

When to Seek Professional Help

While many people experience occasional panic attacks, recurrent episodes that interfere with work, relationships, or daily responsibilities may signal panic disorder. If panic attacks are frequent or accompanied by avoidance of social or public situations, professional evaluation is recommended. Evidence-based treatments such as CBT and exposure therapy are highly effective in reducing symptoms and restoring confidence. Reaching out for support is an important step toward breaking the cycle of fear and avoidance.

Seek Support

Coping with panic attacks effectively involves a combination of immediate strategies, long-term lifestyle practices, and, in some cases, professional treatment. By recognizing the symptoms, practicing calming techniques, and addressing underlying thought patterns, it is possible to reduce the intensity and frequency of panic attacks. For information on connecting with licensed therapists and psychiatrists in Los Angeles who specialize in anxiety and panic disorders, call (310) 601-9999 or visit www.mentalhealthctr.com.

References

1. American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.).

2. National Institute of Mental Health. (2022). Panic disorder: When fear overwhelms.

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4. Kim, S. H., et al. (2017). The effect of diaphragmatic breathing on attention, negative affect, and stress in healthy adults. Frontiers in Psychology, 8, 874.

5. Öst, L. G. (2017). The efficacy of applied relaxation and cognitive behavioral therapy in the treatment of panic disorder. Behaviour Research and Therapy, 97, 64–74.

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10. Furukawa, T. A., et al. (2018). Cognitive behavioral therapy plus pharmacotherapy versus monotherapy for panic disorder: A systematic review and meta-analysis. The Lancet Psychiatry, 5(9), 727–736.