INTRODUCTION – HOW TO CALM DOWN A PANIC ATTACK.
During my years of counselling, I cannot count the number of clients who have shared with me how they suffer from anxiety and panic attacks, sometimes on a weekly basis.
Many of these individuals had support around them but did not reach out until they felt overwhelmed. The good news is — it does not have to get to that stage.
If you are struggling, I encourage you to watch my video “Why I Don’t Have Panic Attacks Anymore”, where I share practical insights that have helped both myself and others.
A panic attack can feel frightening and overwhelming, but learning how to calm down a panic attack can make a significant difference. These episodes can include symptoms such as a pounding heart, sweating, trembling, or a feeling of losing control.
In this guide, I will gently walk you through what is happening in your body — and more importantly, what you can do to regain a sense of calm.
From my experience as a counsellor
From my experience as a counsellor, panic attacks often begin with a sudden surge of fear, followed by the mind quickly imagining the worst.
Many people believe:
“Something is seriously wrong”
“I might be having a heart attack”
But in most cases, what is happening is the body’s fight-or-flight response being triggered.
For children, panic can look slightly different. It may appear as:
- sudden crying or distress
- clinging to a parent
- fear of being alone
- refusal to go to school
Understanding that these reactions are rooted in fear — not danger — is the first step toward calming them.
SYMPTOMS OF A PANIC ATTACK
A panic attack can affect the body, mind, and emotions all at once.
Why grounding works
Grounding exercises like the 5-4-3-2-1 method are powerful because they bring your attention away from fearful thoughts and back into the present moment.
When panic rises, your mind moves into the future — imagining danger.
Grounding gently brings you back to:
– what is real
– what is safe
– what is happening right now
Even a few minutes of grounding can begin to calm your nervous system.
A gentle note for parents
If your child experiences panic or overwhelming anxiety, it can be distressing to watch — but you are not alone.
Through my Murphy’s Brave & Calm Series, I gently help children:
- understand their feelings
- feel safe and reassured
- learn simple ways to calm themselves
You can explore the books here on AMAZON: MURPHY’S BRAVE & CALM SERIES
These stories are designed to support children in building confidence and emotional resilience from a young age.
CONCLUSION – HOW TO CALM DOWN A PANIC ATTACK
Managing panic attacks involves both immediate calming techniques and gentle long-term understanding.
When a panic attack begins, grounding exercises such as the 5-4-3-2-1 method and challenging distorted thoughts can help bring your body back to a place of calm.
These strategies work because they:
- anchor you in the present moment
- reduce fear-based thinking
- help your body settle naturally
It is important to remember:
- A panic attack feels intense — but it will pass
- Your body is trying to protect you, not harm you
- You are not losing control
With practice, patience, and self-compassion, it is possible to manage panic more effectively and regain a sense of peace.
You might also like to look at. HOW TO MANAGE A PANIC ATTACK AT WORK 8 BASIC STEPS
SYMPTOMS OF A PANIC ATTACK
PHYSICAL SYMPTOMS
A panic attack, also known as an anxiety attack, may present with multiple physical severe symptoms. Theoretically, these side effects could be so harmful that they might feel like medical emergencies or possibly even a heart attack. Physical symptoms may come on during a panic attack.
Fast or Pounding Heartbeat:
You may feel like your heart will jump out of your chest in a way you can feel and even hear it beat.
Difficulty breathing: is when you can hardly catch your breath or feel suffocating.
Chest Pain Or Tightness: Sharp or dull chest pain can lead to fear of heart attack.
Excessive sweating, even in cold temperatures
Shaking or Tremor: your body may shake for no apparent reason.
EMOTIONAL AND COGNITIVE SYMPTOMS
Aside from the physical symptoms, anxiety attacks also encompass an array of emotional and cognitive symptoms that can be just as troubling:
Terror: A feeling of fear, dread or intense fright, often without specific cause.
A sense of impending doom — an intense feeling that something horrible is about to happen.
Depersonalisation/Derealization: A sense of being detached from oneself or feeling the world and other real.
Severe Anxiety: Having too much anxiety or having anxiety over many aspects of life which may not be rational yet out of one’s control.
Racing Thoughts: Fast, uncontrolled thoughts which can be tough to centre on or strop
Confusion and Disorientation – being easily mentally distracted or what is known in doctor speak as a problem in connecting previous information resulting to poor concentration.
Fear of loss of control — Being afraid that you don’t know how to control yourself or your actions,
Dying: Often, people with very severe attacks believe their symptoms are so bad that they must be dying.
IMMEDIATE ACTIONS TO HELP YOURSELF
The function of this exercise is to Anchor you to the present, it replaces anxiety with focus
5 Steps:
- 5 THINGS YOU CAN SEE: Take a moment to return from your screen and notice five things you can see. Repeat these messages aloud to yourself.
- 4 Things You Can Feel: Identify four different things or people you can touch, not your phone. Notice texture, temperature, and comfort.
- 3 Things You Can Hear—Find three different sounds. It might be the tick of a timepiece, singing birds, or cars and trucks in the distance.
- 2 Find two things you know the smell of. If, on the spot, you’re not able to find anything, then think of familiar smells that generally waft where you are.
- 1, Find one thing you can taste. Notice the taste in your mouth.
This second exercise will help you to:
CHALLENGE DISTORTED THOUGHTS
This exercise will help you counter irrational fears and pessimistic thoughts by analysing and quizzing them.
Steps:
Step 1: Recognize your distorted thought — Figure out the thinking upsetting you.
Step 2. Demand for Evidence: Challenge the thought by saying, “If this is correct, prove it! And, “What evidence do I have CONTRARY to this belief
Step 3. Replace with Truthful Thoughts—Based on the evidence, Generate a new true thought. Replace the cognitive distortions with realistic and truthful affirmations.
CONCLUSION -HOW TO CALM A PANIC ATTACK.
Managing anxiety attacks involves a combination of immediate techniques and long-term lifestyle changes. When faced with an anxiety attack, grounding exercises like the 54321 technique and challenging distorted thoughts by asking for evidence can provide immediate relief. These strategies help anchor you in the present moment, question irrational fears, and reduce physical symptoms of anxiety.
As a reminder, being proactive with your mental health and self-care is where it’s at. It is possible to calm down an anxiety attack with the proper strategies and support so that you can live a more balanced life in peace. Knowing these exercises, you will be able to minimise the effects of your triggers and sail through anxiety with so much courage and power.
https://lindamcowan.com/how-to-manage-a-panic-attack-at-work-8-basic-steps
DISCLAIMER
The information on Linda M Cowan’s Blog is only intended for educational and informational purposes. It is not meant to replace professional psychological or psychiatric advice, diagnosis, or treatment. If you are experiencing a mental health crisis, or if you think you may have a medical emergency, don’t hesitate to get in touch with your healthcare provider or go to the nearest hospital emergency department.
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