Calming Strategies to Manage Panic Attacks

Calming Strategies to Manage Panic Attacks

Calming Strategies to Manage Panic Attacks

Living with anxiety can be incredibly difficult, especially when it leads to panic attacks. Panic attacks are sudden episodes of intense fear and physical discomfort that can be overwhelming and terrifying. When you experience a panic attack, you may feel like you’re having a heart attack, suffocating, or going crazy. It’s important to know that panic attacks are treatable and manageable. In this blog post, we’ll discuss some effective techniques to help you calm down and cope with panic attacks.

Deep Breathing

One of the simplest and most effective ways to calm your body during a panic attack is to practice deep breathing. When you breathe deeply, you engage your diaphragm, which sends a signal to your brain to calm down. Find a quiet place to sit or lie down, and inhale deeply through your nose for four seconds, hold for seven seconds, and exhale slowly through your mouth for eight seconds. Repeat this for several minutes until you feel more relaxed.

Mindfulness Meditation

Mindfulness meditation involves paying attention to the present moment without judgment. It can be an effective way to reduce anxiety and calm your mind during a panic attack. Find a comfortable position, close your eyes, and focus on your breath. If your mind wanders, gently bring your attention back to your breath. You can also try using a guided meditation app or listening to peaceful music to help you relax.

Progressive Muscle Relaxation

Progressive muscle relaxation involves tensing and releasing specific muscle groups in your body to help release tension and promote relaxation. Begin by tensing the muscles in your toes and feet, and then gradually work your way up to your neck and shoulders, tensing and releasing each muscle group for a few seconds before moving on to the next. This technique can help you become more aware of the physical sensations in your body and relieve muscle tension.

Practice Self-Care

Engage in activities that bring you joy and help you relax, such as taking a warm bath, going for a walk in nature, or spending time with loved ones. Also, make sure you’re taking care of your physical health by getting enough sleep, eating a balanced diet, and exercising regularly.

Seek Professional Help

If you’re struggling to manage your panic attacks on your own, it’s important to seek professional help. A therapist can help you identify the underlying causes of your anxiety and provide you with tools and strategies to manage your symptoms. Cognitive-behavioral therapy (CBT) is a highly effective treatment for panic disorder and can help you change negative thought patterns and behaviors that contribute to your anxiety.


Panic attacks can be frightening and disruptive to your life, but they don’t have to control you. With the right techniques and support, you can learn to manage your anxiety and live a full and happy life. Remember to practice deep breathing, meditation, and progressive muscle relaxation when you feel a panic attack coming on. Engage in self-care activities and seek professional help if needed. At Orlando Thrive Therapy, we offer CBT and other effective therapies to help you manage your anxiety and panic attacks. If you're looking for therapist in Orlando, FL, contact us today to learn more about our services.

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Heather Oller

Heather Oller is the owner and founder of Orlando Thrive Therapy, Coaching, and Counseling. She is a licensed counselor and a family mediator who has over 23 years of dedicated work as a professional in the mental health field. Through her company's mission, she continues to pave the way for future therapists, and their clients, who want a higher quality of life....and who want to thrive, rather than just survive. You can contact Orlando Thrive Therapy at (407) 592-8997 for more information.