How to Recover from a Panic Attack

A panic attack can be an overwhelming and frightening experience. Your heart races, your chest tightens, and it can feel like the world is closing in around you. The symptoms can seem unbearable in the moment, but it’s important to remember that panic attacks are temporary. They do not define you, and with the right strategies, you can recover and regain control over your mind and body.

Here are some practical, faith-inspired, and effective steps to help you recover from a panic attack and find peace again.

1. Acknowledge What Is Happening

The first step in recovering from a panic attack is recognizing it for what it is. Often, the fear of the unknown intensifies the experience. Remind yourself that you are experiencing a panic attack, not a heart attack or something more dangerous. Panic attacks are your body’s heightened response to extreme stress, and while they feel intense, they are not life-threatening.

Say to yourself, “This is a panic attack. It’s uncomfortable, but it will pass.” Reassure yourself that these feelings are temporary and that you are not alone in experiencing them. This acknowledgment can help reduce the fear of the unknown and ground you in the present moment.

Consider adding this affirmation: “I’ve experienced difficulty before, and I’ve made it through. This, too, shall pass.” This gentle reminder can interrupt the cycle of panic and restore a sense of calm.

2. Focus on Your Breathing

One of the most common physical symptoms of a panic attack is shallow, rapid breathing. This can exacerbate dizziness, shortness of breath, and feelings of losing control. To counteract this, focus on slow, intentional breathing:

• Inhale deeply through your nose for a count of four, filling your lungs completely.

• Hold your breath for a count of four to steady yourself.

• Exhale slowly through your mouth for a count of six, releasing tension.

Repeat this process until your breathing feels more natural and your body begins to relax. Deep breathing not only calms your nervous system but also signals to your brain that you are safe. You might also try placing a hand on your stomach to ensure your breaths are deep and diaphragmatic, rather than shallow and rapid.

3. Ground Yourself in the Present

Grounding techniques can help pull your mind away from spiraling thoughts and back to the present moment. These techniques work by engaging your senses and redirecting your focus. One effective method is the 5-4-3-2-1 technique:

• 5: Identify five things you can see around you.

• 4: Identify four things you can touch. Physically interact with them if possible.

• 3: Identify three things you can hear. Focus on sounds near and far.

• 2: Identify two things you can smell. If you can’t identify smells, think of your favorite scents.

• 1: Identify one thing you can taste. It could be a sip of water, gum, or the lingering taste of a meal.

This sensory exercise anchors you in the present and provides a break from the racing thoughts fueling the panic. Pairing this with deep breathing enhances its calming effect.

4. Tell Someone You Trust

Panic attacks can feel isolating, but you don’t have to face them alone. One of the most powerful ways to recover is by reaching out to someone you trust. Whether it’s a friend, family member, coworker, or counselor, simply voicing your experience can provide immediate relief.

Say something like, “I’m feeling really overwhelmed right now. Can you just sit with me?” or “I think I’m having a panic attack, and I need someone to talk to.”

Talking to someone helps you feel less isolated and reminds you that support is available. This trusted person can provide reassurance, keep you grounded, or simply be a comforting presence. Knowing someone is in your corner can make a world of difference.

5. Engage in Gentle Movement

Your body stores tension during a panic attack, and releasing it through gentle movement can help. This doesn’t have to be intense; even small actions can signal to your body that it’s safe to relax. Try:

• Taking a slow walk outside to connect with nature and fresh air.

• Stretching your arms, shoulders, and back to release physical tension.

• Practicing light yoga poses like Child’s Pose or Cat-Cow stretches.

• Shaking out your hands or legs to let go of nervous energy.

Movement encourages blood flow, helps regulate your breathing, and offers a positive distraction from panic. If possible, combine movement with calming music or a peaceful environment.

6. Use a Calming Phrase or Prayer

Words have power, especially during moments of distress. Repeating a calming phrase, mantra, or prayer can help redirect your focus and bring comfort. Choose words that resonate with you, such as:

• “This will pass. I am safe.”

• “God is with me in this moment.”

• A Scripture like Isaiah 41:10: “Do not fear, for I am with you; do not be dismayed, for I am your God.”

Repeat these words aloud or silently as you breathe deeply. Let them act as an anchor to steady your mind and remind you of God’s presence.

7. Practice Self-Compassion

Recovering from a panic attack takes patience and kindness toward yourself. It’s easy to feel frustrated or embarrassed, but judging yourself only adds to the stress. Instead, remind yourself that experiencing a panic attack doesn’t make you weak or flawed. It’s a natural response to stress that many people experience.

Say to yourself, “I am doing my best. I am strong for facing this moment.” Acknowledge your courage in navigating this challenge and take pride in the steps you’re taking to recover.

8. Reflect and Seek Support

Once the panic attack has passed, take time to reflect on what triggered it. Consider keeping a journal to track patterns or triggers, such as specific situations, stress levels, or even dietary factors. This insight can help you anticipate and manage future episodes.

If panic attacks happen frequently, seeking professional support from a counselor, therapist, or coach can provide valuable tools and strategies. Talking with a professional can empower you to better understand your anxiety and equip you with long-term coping skills.

Finding Strength in the Moment

Panic attacks are challenging, but they don’t define you. By using these strategies, leaning on those you trust, and embracing a compassionate mindset, you can navigate these moments with resilience and grace. Remember, you are not alone in this journey. With time, support, and the right tools, you can find peace and regain control.

If you’re looking for additional guidance or personalized strategies, consider reaching out for one-on-one coaching or professional counseling. Together, we can work toward a calmer, more grounded you.

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