How to Tackle a Panic Attack: A Calm, Human Approach

Panic attacks can be frightening, intense, and often arrive without warning. Your heart races, your chest tightens, your mind floods with fear—and even though you might know you’re not in physical danger, it can feel like your whole world is collapsing.

So, what can you do when a panic attack strikes?

Rather than trying to fight it, the most effective approach is a calm, gentle one—rooted in understanding your body, your feelings, and your need for safety. This blog walks you through some compassionate, human-centred steps for managing a panic attack in the moment.

🧠 What is a Panic Attack?

A panic attack is a sudden rush of intense fear or discomfort, usually peaking within 10 minutes. It’s your body’s alarm system going off—even when there’s no real threat.

Common symptoms include:

• Fast heart rate

• Shallow breathing

• Dizziness or feeling faint

• Sweating or shaking

• Feeling detached from reality

• Fear of losing control or dying

The important thing to remember is: it’s not dangerous, even though it feels overwhelming. Your body is doing its best to protect you—it just needs help to settle.

Step 1: Recognise What’s Happening

The first step in tackling a panic attack is recognising it.

Tell yourself:

“This is a panic attack. It’s scary, but not harmful. It will pass.”

Naming it helps you step out of the fear spiral. You’re not going mad. You’re not broken. You’re just experiencing a surge of emotion and adrenaline.

Step 2: Ground Yourself in the Present

Panic disconnects us from the present. Grounding brings us back.

Try the 5-4-3-2-1 method:

• 5 things you can see

• 4 things you can feel

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

  
  

You can also try:

• Pressing your feet into the floor

• Holding a cool object in your hand

• Gently tapping your arms or legs

These sensory anchors tell your brain, “I’m here. I’m safe.”

Step 3: Soften Your Breathing

You don’t need to force deep breathing—just invite your breath to soften.

Try this rhythm:

• Breathe in through your nose for 4 seconds

• Exhale through your mouth for 6 seconds

• Focus on the feeling of the air moving in and out

  
  

Put a hand on your chest or belly for a calming, reassuring touch. This slows your heart rate and signals safety to your nervous system.

Step 4: Talk to Yourself Like You Would a Friend

During panic, it’s easy to fall into self-criticism—“Why is this happening again?” or “What’s wrong with me?”

But panic doesn’t need judgment. It needs kindness.

Tell yourself:

“It’s okay to feel this way. My body is trying to protect me. I am not alone.”

The humanistic approach sees you not as a problem to be fixed—but as a person needing care and understanding. Self-compassion helps you feel safer in your own skin.

Step 5: Stay Where You Are (If It’s Safe)

You might feel the urge to flee or “get out” of wherever you are. But if you’re in a safe space, staying put can help your brain learn that it doesn’t need to escape.

Sit down, let the wave pass, and keep gently reminding yourself:

“This will pass. I’m safe right now.”

Every time you ride out a panic attack without avoiding it, you’re retraining your nervous system to respond more calmly over time.

Step 6: Take Care of Yourself Afterwards

Once the panic fades, you may feel drained or emotional. This is normal.

Give yourself time to recover:

• Drink water

• Rest under a blanket

• Take a warm bath

• Talk to someone you trust

• Write down what helped you cope

Panic doesn’t just affect the body—it affects your emotions, your confidence, your sense of self. Aftercare is part of healing.

When to Get Extra Support

If panic attacks are happening frequently or affecting your life, speaking to a counsellor can help. You don’t have to face this alone. A humanistic therapist will listen without judgment and help you explore what might be triggering your panic—and how to feel more in control.

Final Thoughts: You Are Not Your Panic

You are not weak. You are not crazy. You are a human being with feelings, needs, and a nervous system that’s sometimes doing too much to keep you safe.

Tackling a panic attack isn’t about stopping fear. It’s about meeting it with compassion, calming your body, and reclaiming your sense of safety—one breath at a time.

You’ve got this.