Overcoming Panic Attacks: Techniques to Regain Control
Panic attacks can feel scary, confusing, and overwhelming. Your heart races, your chest feels tight, and you might even feel like you're going to faint or lose control. If you've ever had a panic attack, you know how intense it can be. But here’s the good news: panic attacks are treatable with anxiety therapy. With the right tools and support, you can learn how to manage them and feel better.
In this blog post, we’ll talk about overcoming panic attacks and share simple techniques to help you regain control. Whether you’re a teen, a parent, or just someone looking for answers, these tips can guide you toward calmer, more peaceful days.
What Is a Panic Attack?
A panic attack is a sudden wave of fear or discomfort that comes on quickly and peaks within minutes. Even though it peaks within minutes, it feels like time has stopped and it’s happening for hours! It can happen without warning and for no clear reason. Panic attacks can be part of a condition called panic disorder, but they can also happen during times of stress, anxiety, or trauma.
Common Symptoms of a Panic Attack:
Fast heartbeat or heart pounding
Shortness of breath or feeling like you can’t breathe
Sweating or chills
Chest pain or tightness
Dizziness or light-headedness
Nausea or stomach pain
Feeling like you’re losing control
Fear of dying or going crazy
These symptoms can be very frightening, but it can be helpful to remember that they are not dangerous. Most panic attacks last between 5 to 30 minutes, and they go away on their own.
Why Do Panic Attacks Happen?
Panic attacks can happen for many reasons. Sometimes, they are caused by stress, trauma symptoms, or anxiety disorders. Other times, there may be no clear cause. Even though your brain may think there’s danger, there usually isn’t any real threat. Your body goes into “fight or flight” mode by mistake.
Some common triggers for panic attacks include:
Public speaking or social situations
Big life changes
Too much caffeine or certain medications
Understanding what triggers your panic attacks is the first step to taking control.
Coping with Panic Attacks
There are many techniques that can help you deal with panic attacks! These methods work best when practiced regularly. It is best to try them first when you are not feeling symptoms of anxiety or panic, so it is easier to use and feels more natural when you use them during a panic attack. That way, when panic does show up, you're ready! It can be helpful to think about coping techniques as a muscle; we have to build it! As a reminder, one size does not fit all with these techniques. We encourage you to try them all, multiple times, to see which ones are most helpful.
1. Breathing Techniques
For some people, one of the most effective ways to stop a panic attack is through breathing techniques. When you experience a panic attack, your breathing becomes quick and shallow, which can make symptoms worse. Intentionally slowing down your breathing can calm your body and brain.
If you’d like to try a breathing exercise, one of our favorites is called 5 Finger Breathing:
Hold out one hand in front of you, fingers spread.
This will be the hand you’ll trace.Use the index finger of your other hand to trace around it.
You’ll be breathing in and out as you trace each finger.Start at the base of your thumb.
As you slowly trace up the side of your thumb, breathe in.
As you trace down the other side of your thumb, breathe out.
Repeat this pattern for each finger:
Breathe in as you trace up.
Breathe out as you trace down.
When you reach the pinky, pause.
You can go back the other way if you want another round.
2. Grounding Techniques
When you feel like you’re losing control, grounding can bring you back to the present moment. There are many different ways to ground and one is not better than another. Grounding techniques can help your mind focus on the present moment and what is real, instead of the fear in your head. It can give you a break from the panic loop! One of our favorite grounding techniques is called “I Spy!” We like this technique because it feels like a game and you can make it fun by having other people join in.
Look around your space.
Pause and take in your environment—no need to rush.
Pick something you can see and say:
“I spy with my little eye, something that is [color/shape/texture/object]…”
Notice the details.
What is the object made of?
What color is it?
Where is it located?
How big or small is it?
Keep going.
You can do a few rounds by yourself or with someone else. Try variations like:“I spy something that is round.”
“I spy something blue.”
“I spy something soft.”
Optional add ons: To make it more grounding, you can try a structured version like:
5 things you spy that are a certain color
3 things that are shaped like a circle
1 thing that makes you feel calm when you look at it
3. Positive Self-Talk
What you say to yourself during a panic attack matters. It’s common to think, “I’m dying,” or “I can’t handle this.” Although you cannot control your first thought, once you notice that your thoughts are not kind or accurate, you can attempt to change then. When you say to yourself that something bad will happen, it can make the panic attack worse!
Instead, try to remind yourself:
“This is a panic attack. It will pass.”
“I’ve felt this before, and I survived.”
“I am safe. My body is having uncomfortable sensations.”
4. Relax Your Body
Panic attacks can make your body is tense, which leads to more anxious thoughts. For those with anxiety or panic attacks, learning to relax can be difficult, but it’s something that can be learned if you practice. Learning how to relax your muscles can help stop a panic attack before it worsens.
“Peaceful Place” Visualization
Find a position – Sit or lie down as comfortably as possible, letting your body be supported by the ground, chair, bed or whatever is underneath you. If it feels safe and comfortable, you can close your eyes but keeping them open is a great option too!
Notice your breath- Without changing your breath, begin to notice your natural breathing. Use positive self-talk and a sense of compassion to not judge your breath.
Choose your place – Imagine yourself somewhere you feel more at ease. You don’t have to be 100% at ease in this place. This could be a real location you know well (like a quiet forest, a warm beach, or your grandmother’s kitchen) or a completely imagined one.
Engage the senses – Build the scene in your mind using all five senses. Imagine if you were watching a movie with this scene in it!
Sight: Notice colors, shapes, and light.
Sound: Hear waves, birdsong, leaves rustling—whatever fits your scene.
Smell: Bring in scents like fresh air, coffee brewing, or pine trees.
Touch: Feel textures—sand under your feet, warm sun on your skin, or a cozy blanket around you.
Taste: Imagine a pleasant flavor—maybe mint tea or fresh fruit.
Stay in the moment – For a few moments, allow yourself to “walk around” in this peaceful space, noticing how your body feels as your mind stays there.
Gently return – When you’re ready, slowly bring your awareness back to the present by noticing your breath and the feeling of where you’re sitting or lying. Open your eyes if they were closed.
5. Get Moving
Sometimes the best way to shake off panic is to move your body. Exercise can help to reduce stress hormones and increase endorphins, the “feel-good” chemicals in your body. You don’t have to run a marathon to make movement effective. Even small, intentional movements can help!
Simple ways to move:
Take a walk outside
Dance to your favorite song
Do jumping jacks or stretch
Practice gentle yoga
Wiggle your fingers and toes
6. Limit Stimulants
Did you know that stimulants like caffeine, energy drinks, and certain medications can make panic attacks more likely? It doesn’t mean that you can never drink coffee again, but it can be helpful to notice if you feel more anxious or have symptoms of a panic attack when you take a stimulant. Stimulants naturally increase heart rate and make your body feel more “on edge,” which can lead to a panic attack. Everyone has different sensitivities to stimulants and your body might be more sensitive to these things than others.
It can be helpful to:
Cut back on coffee or soda or drink non-caffeinated!
Avoid energy drinks
Talk to your doctor if medications seem to increase anxiety
7. Keep a Panic Journal
Writing about your panic attacks can help you understand what causes them and how you respond. A panic journal can help you see any patterns that might help you avoid panic attacks in the future. In order for a panic journal to work, you don’t need to write a lot or everytime! If you’d like, you can even draw.
Each time you feel a panic attack coming, write down:
What was happening before the panic started?
What were you thinking or feeling?
What helped you feel better?
How long did it last?
8. Reach Out for Support
Despite what it might feel like, you don’t have to face panic attacks alone. It can be helpful to talk to someone you trust—a parent, teacher, friend, or anxiety therapist. Just knowing that someone cares can make a big difference. Another option for support is learning more about anxiety and the myths and misconceptions.
When to See an Anxiety Therapist in Detroit
Regardless of whether you have experienced one panic attack or they happen often, it is never too early (or late!) to start anxiety treatment. If you are unsure if you should talk to a professional, here are some signs:
Panic attacks happen several times a week
You avoid places or situations out of fear
Your school, work, or relationships are affected
You worry constantly about having another attack
Remember: asking for help is a sign of strength, not weakness. There are specific therapies like Cognitive Behavioral Therapy (CBT), Internal Family Systems, and somatic therapy for anxiety that are very effective for panic disorder. Also, contrary to popular belief, EMDR can help treat anxiety and panic attacks, not just trauma and PTSD!
Creating a Panic Plan
Having a panic plan can help you feel more in control. When you have a plan, your brain feels more prepared. You can create a panic plan by yourself or with the help of a trusted support or therapist. Keep your plan in your phone, backpack, or journal. Use it anytime you need it.
Your Panic Plan Might Include:
A list of coping strategies for anxiety that help!
A small card with positive reminders
A trusted person to call or text
A quiet place you can go if needed
Healthy Habits for Long-Term Health
With panic attacks, you want to both proactive and reactive! This means that you want to find ways to stop a panic attack if you are having one (reactive) but also find ways to prevent panic attacks from starting in the first place (proactive). It may not seem connected, but by regularly taking care of your mental and physical health you can reduce the likelihood of panic attacks. Small changes can lead to big improvements in how you feel.
Try These Daily Habits:
Get 7–9 hours of sleep each night or go to sleep and wake up at the same time!
Eat regular, healthy meals
Stay active (even short walks help!)
Take breaks from screens and social media
See an Anxiety Therapist in Detroit for Panic Attacks
Many people experience panic attacks, even if they don’t talk about it. You are not broken, weak, or strange. You’re human. And you are not alone. With practice and support, overcoming panic attacks is possible. The above techniques can help you feel safer, stronger, and more confident over time. Panic attacks can be tough, but you are tougher. By learning tools like deep breathing, grounding, and self-talk, you can take back your power. And if you ever feel stuck, don’t be afraid to reach out for help. At Embodied Wellness, we have trained anxiety therapists who care and want to support you. You’ve already taken the first step by reading this blog. Keep going—you’re doing great.
To start anxiety therapy:
Be matched with one of our online anxiety therapists in Michigan
Be free from panic attacks!
Additional Virtual Therapy Services in Michigan
At Embodied Wellness, PLLC we offer a variety of holistic treatment services for adults and teens with depression, and OCD. We specialize in EMDR, Somatic therapy, Somatic Experiencing, Internal Family Systems, and DBT for trauma. We also specialize in CBT, ERP and Empath Counseling.We offer online therapy in Michigan. Start overcoming your trauma today by visiting our Detroit-based practice. We also have low-cost therapy options available!
About the Author:
Sarah Rollins, LMSW, SEP, is the founder of Embodied Wellness, PLLC, a group therapy practice offering EMDR therapy in Ann Arbor, MI, and online therapy throughout Michigan. She is dedicated to helping individuals heal from anxiety and trauma without reliving painful memories. With a compassionate and holistic approach, Sarah integrates EMDR, somatic therapy, and Internal Family Systems (IFS) to support deep, lasting healing. Her mission is to provide a safe and affirming space where clients can reclaim their sense of peace, resilience, and self-acceptance.