How to Manage Panic Attacks

By Epoch Health

Panic attacks can feel overwhelming—your heart races, your breathing becomes shallow, and you may feel like you're losing control. Despite how intense they are, panic attacks are not dangerous. With the right strategies and support, you can manage them effectively and regain a sense of control.

Immediate Strategies to Manage a Panic Attack

1. Regulate Your Breathing
Focus on slow, deep breaths:

• Inhale through your nose for 4 seconds

• Hold your breath for 4 seconds

• Exhale slowly through your mouth for 6 to 8 seconds
  Continue this pattern until your breathing steadies.

2. Use the 5-4-3-2-1 Grounding Technique
This helps you reconnect with the present moment:

• Name 5 things you can see

• Name 4 things you can touch

• Name 3 things you can hear

• Name 2 things you can smell

• Name 1 thing you can taste

3. Reassure Yourself
Repeat calming phrases like:

• “This will pass.”

• “I am safe.”

• “I’ve gotten through this before, and I will again.”

4. Change Your Environment
If possible, move to a quieter space, get some fresh air, or splash cold water on your face. These small shifts can help reset your nervous system.

Long-Term Strategies to Reduce Panic Attacks

1. Cognitive Behavioural Therapy (CBT)
CBT helps you identify and challenge thought patterns that contribute to anxiety and panic. It’s widely considered one of the most effective treatments for panic disorder.

2. Mindfulness and Meditation
A regular mindfulness practice helps train your brain to respond to stress with calm awareness rather than panic. Apps and guided sessions can be a great place to start.

3. Regular Exercise
Physical activity supports mental health by reducing stress hormones and releasing endorphins. Aim for 30 minutes of movement most days of the week.

4. Limit Caffeine, Alcohol, and Nicotine
These substances can increase anxiety levels and make panic attacks more likely. Reducing your intake can significantly improve your baseline calmness.

5. Sleep and Nutrition
Aim for 7 to 9 hours of quality sleep each night. Balanced meals with whole foods can also stabilise your mood and energy levels.

You Don’t Have to Go Through It Alone

If panic attacks are interfering with your life, professional support can make a world of difference. At Epoch Health, Peter Huang offers tailored, evidence-based care for individuals dealing with anxiety and panic. His calm, understanding approach helps clients feel heard, supported, and equipped with effective tools for everyday life.

Reach out to book a confidential session with Peter Huang today. Let’s work together toward better mental wellbeing.