How to Manage Panic Attacks in the Moment: Tips, Prevention, and Therapy Support

What Is a Panic Attack?

A panic attack is an intense rush of fear that comes out of the blue. Your heart pounds, your chest feels tight, and you might think you’re about to faint or even die. But here’s the truth: panic attacks aren’t life-threatening. They’re your body’s alarm system firing when there’s no real danger. It’s your nervous system activating and trying to get you to safety. Basically, your brain thinks you’re in danger even when you’re not.

The real question is: how do you stop them when they hit, and how do you prevent them from ruling your life?

How to Stop a Panic Attack in the Moment

When panic strikes, grounding techniques and breathing exercises can make all the difference. Here are quick, practical ways to manage panic symptoms right there and then:

• Have compassion on yourself and use your inner voice to say kind, calm, soothing things to yourself. Your sympathetic nervous system has activated through no fault of your own – it just needs to realise you are ok, not in danger and are safe.
• Control your breathing – Try the 4-1-6 method: inhale through your nose for 4, hold for 1, exhale slowly through your mouth for 6. This slows your heart rate and activates your parasympathetic nervous system (the one which tells the sympathetic nervous system to chill).
• Use the 5-4-3-2-1 grounding trick – Notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
• Positive self-talk – Repeat calming phrases like “This is just my nervous system doing its job”, “This will pass” or “I’m safe right now.”
• What does your nervous system need right now? - Ask yourself what you need; are you tired, hungry, overstimulated? Do you need food, sleep, comfort? Finding out what can support your nervous system in the moment will calm your mind.
• Cold water technique – Splash water on your face or hold an ice cube to jolt your nervous system back to calm.
• Gentle movement – Stretch, roll your shoulders, or pace slowly to release adrenaline.

How to Prevent Panic Attacks

Long-term strategies can lower the chances of future panic attacks. Small lifestyle shifts add up:

• Regular exercise – Even a brisk walk burns off stress and balances your mood.
• Cut back on stimulants – Caffeine and nicotine can trigger racing hearts and jittery feelings.
• Improve sleep – Go to bed and wake up at the same time each day. Quality sleep builds resilience.
• Practice mindfulness – Now this one is really important. Daily meditation or simple breathing awareness reduces background anxiety.
• Identify triggers – Keep a panic diary. You may spot patterns like lack of sleep, certain foods, or stressful environments.

How Therapy Can Help Panic Attacks

Therapy is one of the most effective long-term solutions for panic disorder and recurring panic attacks. Popular approaches include:

• Cognitive Behavioural Therapy (CBT) – Helps you recognise unhelpful thoughts and teaches you how to replace them with calmer responses.
• Exposure therapy – Gradually helps you face the sensations or situations you fear, reducing their hold over you.
• General talk therapy – Offers a safe place to work through stress, trauma, or major life changes fuelling panic.
• Medication support – In some cases, GPs may prescribe short-term medication to ease symptoms while therapy takes effect.

FAQs About Panic Attacks

Q: How long do panic attacks usually last?
Most panic attacks peak within 10 minutes and fade within 20–30 minutes, though the after-effects may linger.

Q: Can panic attacks be cured?
It may not feel like it right now, but you’ve got this and will get through it. You really will. It does feel absolutely horrific when you have them and you may be feeling hopeless but truly, with the right mix of coping strategies, therapy and lifestyle changes, many people stop having panic attacks altogether. 

Q: Should I go to A&E for a panic attack?
For a panic attack – no. Support from a trusted person or an online mental health support chat line is the better option. But if you’re unsure whether it’s panic or something more serious (like chest pain or difficulty breathing), always get medical help.

Final Thoughts

Panic attacks can feel overwhelming, but they’re manageable with the right strategies. Breathe deeply, ground yourself, and remember they always pass. Prevention habits and professional therapy can help you regain control so panic stops running the show.

You’re not alone, and you can get through this.

Emilie Watson BA (Hons) MBACP