5 Effective Ways to Stop a Panic Attack and Regain Control

Learn how to manage panic attacks naturally and effectively with these science-backed strategies for calm, clarity, and control.

Panic attacks can feel like a sudden, terrifying storm in the body—shortness of breath, racing heart, trembling, and a sense of losing control. But you’re not alone. Millions face this overwhelming sensation, and the good news is: it can be managed. Whether you’re in traffic, at work, or home alone, these five proven techniques can help bring you back to centre.

1. Breathe Deeply and Intentionally

When panic hits, your body often shifts into shallow, rapid breathing, fueling the anxiety even more. Grounding your breath is step one.

How to do it:
Try the 4-7-8 technique:

Inhale through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale slowly through your mouth for 8 seconds
Repeat this 3–5 times. This calms the nervous system and slows the heart rate.

📌 Tip: Use a breathing app like Calm or Headspace, or carry a printable breathing card in your wallet.

2. Use the 5-4-3-2-1 Grounding Method

Grounding helps distract your mind from fear by reconnecting it with the present.

Try this:

5: Acknowledge five things you can see
4: Touch four things you can feel
3: Identify three things you can hear
2: Recognise two things you can smell
1: Say one thing you can taste

This sensory reset interrupts spiralling thoughts and brings immediate relief.

3. Affirm Your Safety and Reality

When panic strikes, you may feel like you’re dying or going crazy—but you’re not. It’s your brain’s alarm system on overdrive.

Say this aloud or in your head:
“This is just anxiety. It will pass. I am safe. I am in control. I’ve gotten through this before, and I will again.”

Affirmations activate rational thought and challenge distorted fear-based beliefs.

4. Cool Down Physically

Changing your body’s temperature helps “shock” the nervous system into a calmer state.

What helps:

Splash cold water on your face
Hold an ice cube
Step into a cool shower
This activates the diving reflex, which lowers your heart rate and increases parasympathetic activity—aka your “rest and digest” mode.

5. Move Your Body—Gently

Even light movement signals to your brain that the threat is over.

Try this:

Stretch your arms and legs
Walk around the room
Do shoulder rolls or shake out your hands
This releases muscle tension and shifts your focus from panic to physical activity.

When to Seek Help

If panic attacks are frequent or start interfering with your daily life, consider professional support. Cognitive Behavioural Therapy (CBT) and medication (like SSRIs or beta-blockers) can offer long-term relief. You are never weak for reaching out—you’re strong for wanting better.

📞 In South Africa, you can contact the South African Depression and Anxiety Group (SADAG) at 0800 456 789 (24/7 helpline).

Final Thought

You are not your panic, you are not broken. You are a living, breathing force capable of healing. The next time anxiety creeps in, return to these tools and remind yourself—you have power, you have choice, and peace is just a few breaths away.

Also read: The Difference Between Headaches and Migraines: Everything You Need to Know