Coping with Panic Attacks: Finding Your Way Back to Calm

Panic attacks can feel overwhelming and terrifying. Your heart races. Your chest tightens. You may feel dizzy, detached, or convinced something terrible is happening. But here’s the truth: you are not alone—and you are not broken.

At Become The Way Psychotherapy, we help individuals not just manage panic attacks, but also explore their roots with gentleness, curiosity, and care. Coping with panic doesn’t mean “just calming down.” It means building safety, skill, and self-trust—one step at a time.

In this guide, we’ll explore:

What Is a Panic Attack?

A panic attack is a sudden episode of intense fear or discomfort that reaches a peak within minutes. It can occur without warning—even in situations that don’t seem obviously stressful.

Panic attacks are part of the body’s natural survival system. But in panic disorder or anxiety-related conditions, the brain misfires, triggering that system unnecessarily.

They are real, intense, and deeply distressing—but they are not dangerous.

If you’ve experienced panic, our Anxiety Therapy services can help you understand and work through its origins.

Common Symptoms of a Panic Attack

Panic attacks are often mistaken for a heart attack or medical emergency due to their intensity. Symptoms may include:

Rapid heartbeat or palpitations
Sweating, shaking, or chills
Shortness of breath or choking sensation
Dizziness or feeling faint
Nausea or abdominal distress
Numbness or tingling
Chest pain or tightness
Fear of losing control or “going crazy”
Fear of dying
Feeling detached from reality (derealization) or from yourself (depersonalization)

You might feel like something is very wrong—even though your body is responding to a false alarm.

Grounding Techniques: How to Cope in the Moment

When panic strikes, it helps to have a few tools ready to anchor you back to the present moment. Here are evidence-based strategies we teach in Individual Therapy:

🌬️ Focused Breathing

Try box breathing: Inhale 4 counts → Hold 4 → Exhale 4 → Hold 4
Breathe slowly into your belly, not your chest
Count out loud if it helps focus your mind

🧠 Orient to Your Environment

Look around and name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste
This engages the senses and interrupts panic spirals

✋ Hold an Object or Use Cold

Hold ice cubes or splash cold water on your face
Carry a grounding stone, essential oil, or textured object to focus your attention

🧍 Move Gently

Stretch or walk slowly to reconnect with your body
Shake out tension from your arms or legs

These tools don’t eliminate the panic, but they remind you that you’re safe—here, now, and in control of how you respond.

What NOT to Do During a Panic Attack

Don’t fight the panic—that can intensify it
Don’t judge yourself or try to “think your way out”
Don’t isolate—reach out if you can
Don’t assume it means something is medically wrong (though it’s always okay to check with a doctor if unsure)

Panic attacks are incredibly uncomfortable, but they always pass—even if your brain tells you otherwise.

Long-Term Strategies for Managing Panic

Addressing the root causes of panic requires intentional, supportive work. Many of our clients discover that panic is a signal—not a flaw.

Here’s how we help clients build long-term resilience:

1. Therapy That Addresses the Nervous System

We work from a trauma-informed lens, helping you explore:

Early attachment patterns (Attachment Therapy)
Perfectionism or high-functioning anxiety
Chronic stress or career-related trauma (Career Stress Therapy)
Relationship dynamics and boundaries (Relationship Stress Support)

These underlying issues often fuel the anxiety that leads to panic. Naming and healing them is powerful.

2. Cognitive Behavioral Therapy (CBT)

CBT helps you notice and reframe catastrophic thinking, break the fear cycle, and reduce avoidance behavior. It’s one of the most effective approaches for panic disorder.

3. Medication (When Appropriate)

In some cases, short- or long-term medication may be helpful. Our Prescribing Team works collaboratively with clients to explore if this makes sense as part of your care plan.

4. Lifestyle Adjustments

Nutrition and hydration can regulate nervous system function
Consistent sleep and movement routines
Reducing stimulants like caffeine and alcohol
Mindfulness, meditation, or breathwork

Explore more holistic strategies through our Resources page.

When to Seek Professional Help

Consider therapy if:

Panic attacks are frequent or unpredictable
You begin avoiding places or situations due to fear
You’re afraid of “going crazy” or losing control
The panic is affecting your work, relationships, or wellbeing

Therapy is not just for crisis—it’s also for understanding, building skills, and reclaiming your life.

Reach out to our team via Contact Us to explore if therapy is right for you.

Our Approach to Anxiety and Panic

At Become The Way Psychotherapy, we take a trauma-informed, relational approach. We know that panic isn’t just a “symptom”—it’s a messenger.

Our clinicians create a space where:

You are not rushed, pathologized, or told to “just breathe”
You can explore root causes with curiosity and compassion
You can learn both immediate coping tools and long-term nervous system regulation
You are met with respect and humanity, not judgment

Meet our team of Therapists, Prescribers, and Coaches who work collaboratively to support your growth.

You Are Not Alone. You Are Not Your Panic.

Panic can make your world feel small. It can whisper that you’re unsafe, out of control, or broken. But panic is not the end of your story. With support, you can move from fear to freedom.

Let us walk beside you on that path. Explore our Anxiety Therapy Services or reach out for a consultation today.

Healing doesn’t mean never feeling fear—it means learning how to feel safe within it.