How to Spot an Anxiety Attack and Calm down during a Panic Attack
Panic attacks can feel as though your mind and body are spiralling out of control. They often strike unexpectedly, leaving you breathless, trembling, and overwhelmed by an intense sense of fear. Many people even mistake their first panic attack for a medical emergency, such as a heart attack.
The good news is that panic attacks, while deeply uncomfortable, are not dangerous—and with the right knowledge and tools, you can manage and reduce their impact. In this blog, we’ll explore how to identify the signs of a panic attack, the difference between anxiety and panic attacks, actionable techniques to regain control during an episode, and long-term strategies to keep panic at bay.
What Are the Signs of a Panic Attack?
Panic attacks are sudden, intense episodes of fear that trigger a cascade of physical and emotional symptoms. While the duration can vary, most panic attacks peak within ten minutes and subside shortly after. For some, however, the effects can linger for hours.
Common Signs of a Panic Attack
- Rapid heartbeat (palpitations): Your heart may pound so intensely that you can feel it in your chest, throat, or ears.
- Shortness of breath: Many people describe feeling as though they’re suffocating or unable to catch their breath.
- Chest pain or tightness: This symptom can feel like a heart attack, further intensifying fear.
- Hot flushes or cold sweats: Sudden changes in temperature are a common physical response.
- Dizziness or light-headedness: A spinning sensation or feeling faint is often reported.
- Nausea: Digestive discomfort, such as queasiness or an upset stomach, can accompany a panic attack.
- Shakiness or trembling: You may experience visible trembling or feel internally unsteady.
- A sense of impending doom: Many people describe a feeling of losing control, going mad, or even dying during a panic attack.
It’s important to remember that while these sensations can feel overwhelming, they are temporary and not life-threatening.
Anxiety Attack vs. Panic Attack: What’s the Difference?
The terms “anxiety attack” and “panic attack” are often used interchangeably, but they describe different experiences.
Anxiety:
Anxiety is a prolonged state of worry, fear, or unease. It’s often triggered by a specific event or situation, such as an upcoming exam, financial stress, or work deadlines. Anxiety tends to build gradually and can vary in intensity over time.
Panic Attack:
A panic attack is a sudden, intense episode of overwhelming fear that often occurs without warning or an obvious trigger. It’s like anxiety cranked up to maximum intensity in a short burst.
While anxiety symptoms can include restlessness and unease, panic attacks can leave you feeling physically and emotionally incapacitated. Frequent, unprovoked panic attacks may indicate a condition called panic disorder, which may require professional treatment.
5 Effective Ways to Calm Yourself During a Panic Attack
While panic attacks are intense, they are manageable. Here are five practical techniques to help you regain control during an episode:
1. Try 4-4-4 Breathing (Box Breathing)
Deep, measured breathing can signal to your nervous system that you are safe and help reduce the severity of a panic attack. The 4-4-4 method, also called box breathing, is an easy yet powerful approach:
- Exhale fully through your nose.
- Inhale through your nose for four seconds.
- Hold your breath for four seconds.
- Exhale slowly through your nose for four seconds.
- Repeat until you feel calmer.
If you’re ready for deeper relaxation, try the 4-7-8 breathing technique: inhale for four seconds, hold for seven seconds, and exhale for eight seconds. These breathing exercises can help interrupt the panic cycle and bring your focus back to the present moment.
2. Relax Your Muscles with Progressive Muscle Relaxation (PMR)
Panic attacks often cause your muscles to tense up, which can amplify feelings of discomfort. By systematically tensing and relaxing each muscle group in your body, you can release this tension and calm your physical symptoms:
- Start with your face: Scrunch your facial muscles, hold for five seconds, then relax.
- Move to your shoulders: Shrug them up towards your ears, hold for five seconds, and release.
- Continue down your body—arms, chest, stomach, legs, and feet—tensing each group for five seconds before letting go.
Regular practice of PMR can make it easier to implement during a panic attack, helping you regain a sense of physical control.
3. Get Moving
Sitting still during a panic attack can make you feel trapped. Engaging in physical movement—such as pacing, stretching, or light exercise—can help burn off some of the excess adrenaline fuelling your panic.
If possible, step outside for a walk. Fresh air and a change of scenery can be grounding and calming.
4. Focus on an Object or Action
When your mind is racing during a panic attack, redirecting your focus to a single object or repetitive action can help ground you.
- Choose a focal point, such as a painting, a pattern on the carpet, or a light fixture. Concentrate on its details—colour, shape, texture—and let your mind anchor there.
- Try repetitive actions:
- Trace the edges of a watch or phone with your finger.
- Clench and unclench your fists.
- Rub your palms together.
These grounding exercises help shift your attention away from the panic and back to the present.
5. Repeat a Calming Mantra
A mantra is a short, reassuring phrase that you repeat to yourself during moments of distress. Examples include:
- “This will pass.”
- “I am safe.”
- “I am in control of my mind and body.”
Repeating a mantra, whether out loud or silently, can help soothe your thoughts and break the cycle of panic.
Preventing Night-time Panic Attacks
Night-time panic attacks can feel particularly unsettling, as they jolt you awake and disrupt your sleep. While their exact cause isn’t fully understood, these strategies can help reduce their frequency:
- Stick to a bedtime routine: Engage in calming activities such as journaling, meditation, or reading.
- Avoid stimulants: Steer clear of caffeine, alcohol, and heavy meals in the hours leading up to bedtime.
- Optimise your sleep environment: Keep your bedroom cool, dark, and free of distractions.
- Relax your body: Take a warm bath or practise deep breathing exercises before bed.
When to Seek Professional Help
If panic attacks are frequent, intense, or causing significant disruption in your life, professional support can make all the difference. At Claire Russell Therapy, I specialise in helping clients address the root causes of panic attacks and develop tailored strategies for your success and long-term relief.
How Claire Russell Therapy Can Help Anxiety and Panic Attacks:
- Counselling & Psychotherapy: Explore the triggers and thought patterns contributing to your anxiety and panic attacks.
- Clinical Hypnotherapy, Hypnosis & RTT: Rewire your subconscious responses to anxiety and panic.
- Nutrition & Functional Medicine: Address lifestyle factors, such as diet and gut health, that may be influencing your anxiety and panic attacks.
Final Thoughts
Panic attacks can feel overwhelming, but you are not powerless. By recognising the signs, practising grounding techniques, and seeking professional support, you can regain control and live a more peaceful, balanced life.
Ready to take the next step? Contact Claire Russell Therapy today to begin your journey towards calm and confidence.
Or Ring Claire on: 087 716 88 44 or tel:0876166638