5 Must-Know Tips for a Panic Attack 

Panic attacks can feel overwhelming, but they will pass. Here are a few things that can help in the moment:

1. Remind yourself what’s happening.
A panic attack feels intense, but it’s not dangerous. The symptoms will peak and then gradually fade.

2. Slow your breathing.
Try breathing in through your nose for 4 seconds and out slowly for 6 seconds. Focus on making your exhale longer than your inhale.

3. Ground yourself.
Look around and name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

4. Don’t fight the feeling.
The more you try to force it away, the stronger it can feel. Let it come and go like a wave.

5. Reach out if it keeps happening.
Frequent panic attacks are treatable. The right support and treatment can make a real difference.

If panic attacks are interfering with your daily life, you don’t have to manage them alone.

Our experienced mental health providers at Trifecta Health create personalized treatment plans to help you regain confidence and peace of mind.