
5 Ways to Calm Yourself During a Panic Attack
Panic attacks can feel overwhelming, your heart races, breathing becomes shallow, and you might feel like you’re losing control. The good news is, there are effective ways to help your mind and body calm down in the moment. At Lemon Bay Mental Wellness Center, we help clients learn practical tools to manage anxiety and regain a sense of balance.
Here are five ways to calm yourself during a panic attack that you can start using today.
1. Focus on Your Breathing
When panic sets in, your breathing often becomes rapid or shallow — which can make symptoms worse.
Try this simple grounding technique called 4-7-8 breathing:
- Inhale slowly through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale gently through your mouth for 8 seconds.
Repeat this cycle a few times. Deep, intentional breathing helps activate the body’s relaxation response, signaling your brain that you are safe.
2. Ground Yourself in the Present Moment
Panic attacks often stem from racing thoughts or a sense of detachment. Using grounding techniques can bring your focus back to the here and now.
Try the 5-4-3-2-1 method:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This sensory exercise redirects your attention away from panic and helps your nervous system reset.
3. Remind Yourself That It Will Pass
During a panic attack, it’s easy to believe something terrible is happening. Remind yourself that a panic attack is temporary — and it will pass.
Try repeating calming affirmations like:
- “I am safe.”
- “This feeling will pass.”
- “I am in control of my breathing.”
Repeating positive statements helps shift your thoughts from fear to reassurance.
4. Relax Your Body
Anxiety causes tension throughout the body. Try progressive muscle relaxation — tensing and releasing muscle groups one at a time.
Start from your toes and work your way up to your head, focusing on the sensation of releasing tension.
You can also take a warm shower, stretch gently, or place a cool cloth on your forehead to help your body return to a calm state.
5. Reach Out for Support
If panic attacks happen often, it’s important to talk with a mental health professional.
At Lemon Bay Mental Wellness Center, our licensed therapists can help you understand your triggers, develop coping skills, and work through underlying anxiety.
You don’t have to face panic attacks alone — help is available.
When to Seek Professional Help
If panic attacks are disrupting your daily life, occurring frequently, or causing you to avoid certain situations, it may be time to reach out for support.
A therapist can help you learn long-term strategies to manage anxiety, improve emotional regulation, and build resilience.
Find Calm and Confidence Again
Learning how to calm yourself during a panic attack takes time and practice, but each step you take helps you feel more in control.
At Lemon Bay Mental Wellness Center, we’re here to support you with compassionate care and proven anxiety treatment options.
Contact us today to schedule an appointment and start your journey toward calm and balance.