Panic attacks can be frightening, overwhelming, and exhausting. Even though they feel intense, they are not dangerous, and they will pass. Having coping strategies ready can make these moments easier to navigate and help you feel more in control.

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Step 1: Recognize a Panic Attack

Knowing you’re experiencing a panic attack can be grounding on its own.
Common signs include:

• Rapid heartbeat or chest tightness

• Shortness of breath or feeling like you can’t get enough air

• Dizziness, shaking, or tingling sensations

• Sweating or chills

• Feeling detached or like the world isn’t real

Remind yourself: “This is a panic attack. It is temporary. I am safe.”

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Step 2: Ground Yourself

Bring yourself back to the present moment.

• Try the 5-4-3-2-1 method: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste.

• Plant your feet firmly on the floor and notice the sensation.

• Hold a comforting object or splash cold water on your hands or face.

See more on Grounding Techniques for additional ideas.

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Step 3: Breathe Intentionally

Slow, steady breathing can signal safety to your body and mind.
Try box breathing:

1. Inhale for 4 counts

2. Hold for 4 counts

3. Exhale for 4 counts

4. Hold for 4 counts

Repeat until your body starts to calm. You can pair your breath with affirmations like “I am safe. This will pass.”

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Step 4: Use a Coping Tool

Give your hands, mind, or senses something to focus on.

• Open your Self-Care Box

• Listen to a favourite song or calming playlist

• Use a stim toy, stress ball, or textured object

• Sip some water or suck on a sour candy for a sensory reset

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Step 5: Ride the Wave

Panic attacks always peak and fade, even if it doesn’t feel like it in the moment.

• Focus on surviving the next 30 seconds, and then the next

• Allow the sensations to rise and fall without judgment

• Remind yourself that you’ve gotten through this before and you can again

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Reminder

Coping with panic attacks takes practice, but you are capable. Every time you work through one, you’re building resilience and teaching your brain that you can handle it. You’re not alone, and it really does get easier with time and support.

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[Back to Coping Skills & Tools]

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This page is for informational purposes only and is not a substitute for medical or mental health care. If you are concerned about your health or well-being, please reach out to a qualified professional. Read our full disclaimer