Panic Attack: Causes, Symptoms and How to Handle It Calmly

How to Handle a Panic Attack: Simple Steps That Actually Help

By : Vijesh Nair

Date : 17/12/2025

Panic attacks have become increasingly common in today’s fast-paced and stressful lifestyle. Many people experience sudden fear, rapid heartbeat, shortness of breath, sweating, dizziness, or a feeling of losing control — even when there is no real danger.

The good news is panic attacks are not dangerous, and with the right techniques, they can be managed effectively.

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What Is a Panic Attack?

A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. It is caused by the body’s fight-or-flight response, where stress hormones like adrenaline flood the system.

Common symptoms include:

Rapid heartbeat or palpitations

Shortness of breath

Chest tightness

Sweating or trembling

Dizziness or nausea

Fear of dying or losing control

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What To Do During a Panic Attack

1. Focus on Your Breathing

Slow breathing is the most powerful tool.

Try this method:

Inhale slowly through your nose for 4 seconds

Hold for 4 seconds

Exhale slowly through your mouth for 6 seconds Repeat until your breathing calms.

This signals your nervous system that you are safe.

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2. Ground Yourself in the Present

Use the 5-4-3-2-1 grounding technique:

Name 5 things you can see

4 things you can feel

3 things you can hear

2 things you can smell

1 thing you can taste

This pulls your mind away from fear and back to reality.

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3.Remind Yourself: “This Will Pass”

Panic attacks always peak and fade, usually within 10–20 minutes.

Say to yourself:

> “This is uncomfortable, but not dangerous. I am safe.”

Positive self-talk reduces fear intensity.

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4. Relax Your Muscles

Tense and relax each muscle group slowly, starting from your feet and moving upward. This helps release built-up tension.

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What NOT to Do During a Panic Attack

❌ Don’t fight the panic — resistance increases fear

❌ Don’t hyperventilate

❌ Don’t rush to conclusions like “I’m dying”

❌ Avoid caffeine, nicotine, or alcohol during panic

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Long-Term Ways to Reduce Panic Attacks

1. Practice Daily Relaxation

Meditation

Yoga

Pranayama (breathing exercises)

Just 10–15 minutes daily can reduce panic frequency.

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2. Improve Sleep

Lack of sleep worsens anxiety. Maintain a consistent sleep schedule and avoid screens before bedtime.

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3. Limit Stimulants

Reduce:

Coffee

Energy drinks

Excess sugar

These can trigger panic symptoms.

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4. Exercise Regularly

Walking, cycling, or light workouts release natural stress-relieving hormones.

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5. Seek Professional Help

If panic attacks are frequent or affecting daily life, consult:

A psychologist

A psychiatrist

A trained counselor

Therapies like Cognitive Behavioral Therapy (CBT) are highly effective.

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Remember This

Panic attacks do not define you. Many people experience them at some point in life, and with awareness and practice, they become manageable.

You are not weak — your nervous system is just overstressed.

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Final Thought

Healing from panic is a journey, not a race. Be patient with yourself, practice calming techniques regularly, and seek help when needed. A calm and confident life is possible.