Before we delve into managing a panic attack, it’s important to understand the signs and symptoms typically associated with panic attacks and anxiety-related episodes. Panic attacks often come suddenly and can feel overwhelming, but recognizing what’s happening is the first step toward regaining control.
A panic attack can affect both the mind and body. Some people experience many symptoms, while others notice only a few. Common panic attack symptoms include:
Sudden and intense fear or a sense of impending doom
Rapid heartbeat (palpitations) or pounding heart sensations
Chest pain, pressure, or discomfort
Shortness of breath or a feeling of being smothered
Sweating, chills, or hot flashes
Trembling or shaking
Feeling lightheaded, dizzy, or faint
Nausea or stomach discomfort
Numbness or tingling sensations in the body
Cold flashes or heat sensations
Feeling detached from yourself or an out-of-body experience
Fear of losing control or “going crazy”
Fear of dying
Experiencing a panic attack can be frightening, but panic attacks themselves are not dangerous. They are temporary and will pass, even if they feel intense in the moment.
Panic attack symptoms vary from person to person. Some individuals may experience all of these symptoms, while others may only feel a few. Panic attacks can also happen without obvious triggers.
If panic attacks occur frequently or interfere with daily life, relationships, work, or sleep, it’s strongly recommended to seek support from a licensed mental health provider for proper diagnosis and treatment.
When a panic attack begins, there are several evidence-based strategies that can help calm your nervous system and bring your body back into balance.
Acknowledge what is happening. Remind yourself that this is a panic attack and that it is temporary. Panic attacks peak and fade. You are not in danger, even though your body feels alarmed.
Breathing helps reset your nervous system.
Try this pattern:
Breathe in slowly through your nose
Hold for a few seconds
Exhale gently through your mouth
Repeat until your breathing feels steadier and your body begins to relax.
Panic attacks often come with irrational fears. Gently question those thoughts. Replace them with calmer, realistic statements such as:
“I am safe.”
“This feeling will pass.”
“My body is reacting, but I am okay.”
This mental reframing helps reduce the intensity of panic.
Grounding brings your focus back to the present moment.
You can:
Name five things you can see
Touch something nearby and notice its texture
Listen carefully to sounds around you
These actions help interrupt the panic cycle and reduce racing thoughts.
Relaxation signals safety to your body.
Options include:
Progressive muscle relaxation (tensing and releasing muscles)
Visualization of a calm, peaceful place
Gentle body awareness exercises
These techniques help lower physical tension caused by anxiety.
Talking to someone you trust can be very helpful. A friend, family member, or therapist can provide reassurance and emotional grounding when panic feels overwhelming.
If panic attacks happen often or affect your quality of life, working with a therapist can help you develop long-term coping strategies. Therapy can reduce panic frequency, intensity, and fear over time.
Panic attacks may feel overwhelming, but they do not define you. They are experiences that can be managed and overcome. Each time you face one, you build resilience and confidence in your ability to cope.
Be gentle with yourself. Celebrate progress, even small steps. Healing is a journey, and you are not alone in it.
Pearlman & Associates is a trusted St. Louis mental health therapy practice located in Creve Coeur, Missouri. Our team of licensed mental health therapists provides compassionate therapy and counseling for:
Kids
Teens
Adults
Couples
Families
We specialize in:
✔ Anxiety & panic disorders
✔ Stress management
✔ Depression therapy
✔ Relationship counseling
✔ Emotional wellness
Address: 655 Craig Road, Suite 300, St. Louis, MO 63141
Phone: 314-942-1147
Email: bryan@stlmentalhealth.com
Website: https://www.stlmentalhealth.com/contact-us/
If panic attacks or anxiety are affecting your daily life, professional support can help you regain balance and confidence.
