What to do if you have a panic attack - practical steps to take

This post is not about the theory of a panic attack, but really simple practical steps that you can follow if you are having a panic attack.

Don't panic. Everything is OK.

1. EVEN IF THE PANIC ATTACK IS TELLING YOU OTHERWISE - YOU ARE SAFE

Except if you are in real physical danger and you need to immediately leave wherever you are, know that you are safe. Your body is simply reacting because it is perceiving something as a threat. But know that in reality, everything is alright.

2. SLOW DOWN

If you are experiencing a panic attack, SLOW DOWN. I cannot stress this enough. In anxiety and panic, time spins quickly, so try to slow it down. Breathe slower, walk slower, look around yourself slower. If this makes you panic even more, slow down only by 10-20%. That way you won't trigger your body.

Breathe a bit slower and deeper.

3. DEEPEN YOUR BREATH

Breathe a little slower and deepen your breath. You don't need to breathe really deep if that makes you even more anxious, but just deepen your breath a little. Breathe with your belly and prolong your exhales.

That will activate the parasympathetic nervous system that will calm you down.

4. OBSERVE THE ENVIRONMENT AROUND YOURSELF

Don't stare at one point, but slowly look around. Turn your head from one side to the other, including looking over your shoulder (to activate cranial nerves and lymphatic system), observing what in your environment looks or feels comfortable or at least non threatening. Focus on that.

Observe the environment slowly. Notice all the red things, then green, then yellow. All the square shaped objects. Play with it until you feel a sense you are calmer.

5. PICK ONE THOUGHT TO FOCUS ON (or do math)

If you are in the middle of a panic attack, chances are, weird and crazy thoughts are running through your mind, especially such thoughts, that you are afraid of. First of all, remember that thoughts in anxiety or panic do not reflect the reality, and are most probably untrue or unprobable. So don't take yourself or your thoughts too seriously if you are in the middle of a panic attack.

Instead, focus on one thought that calms you or is at least neutral, such as "today is the 2 July 2025 and I am in the middle of my sitting room" or "Everything is alright". One that helped me a lot was "this is tough, but I can handle this". And just repeat, repeat, repeat. Have one go-to sentence that you can have when panic comes. If that does not feel right, try math. Start with 750 and substract 7 each time (750, 743, 736, 729, etc). That will not only distract you, but it will also engage your prefrontal cortex that shuts down during a panic attack.

6. SMELL SOMETHING NICE

Smell something nice if you are experiencing anxiety or panic.

Sense of smell is the only sense that goes directly into the limbic (emotional) part of the brain without any previous routes to the cortex. That means just by smelling something nice, you can directly calm down your emotional part of the brain that is wreaking havoc during a panic attack.

This is important, because by just smelling something that calms you, you are affecting your brain, without you needing to do anything else.

Each person is different what smells nice to them, so find something that you feel is pleasant for you. What smells nice to you can change with time or mood, so just observe what feels good for you.

7. LOOK INTO THE DISTANCE

When we are under stress, feel anxiety or panic, our vision field narrows. Widen your field of vision to encompass as much as you can and look far into the distance. That will activate the part of the brain that calms us down.

Just look far away into the distance when you want to relax.

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REMEMBER!!

If you are experiencing a panic attack or severe anxiety, remember the following:

Don't believe your thoughts or trust your feelings when in panic if you are not in immediate danger. If you are objectively safe, your body is just in a state of severe stress and it is perceiving something as dangerous and trying to come out of that situation. Know this is a fleeting state that will pass.

Don't get scared. Your body is acting up but it is nothing to be afraid of. You won't die, you won't stop breathing and your heart won't stop.

Don't analyze, try to find solutions or solve problems when panicking. Your only job in severe anxiety or panic attack is to calm down. Everything else comes later.

Know that the perception of yourself, others or the world is not accurate in a state of panic and severe anxiety. Don't take yourself too seriously when anxiety or panic happens.

And yes. It can and it will get better. You just need to practice.

Don't panic when you panic. Just practice that this too shall pass.

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Any questions, thoughts you have on this post? Write to me below!