You’re Not Alone
If your heart is racing, your chest feels tight, and it seems impossible to catch your breath — you might be having a panic attack. It’s one of the scariest feelings in the world, but here’s the truth: panic attacks are common and temporary.
Even though your body is sounding the alarm, you are safe. And with practice, you can train your mind and body to ride the wave instead of drowning in it.
Here are 7 simple techniques you can try in the moment.
1. Focus on Your Breathing
When panic takes over, your breathing usually gets fast and shallow — which convinces your brain that you’re in danger. Try this instead:
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Inhale slowly through your nose for a count of 4
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Hold for 4
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Exhale through your mouth for a count of 6
Repeat until your breath feels steadier.
2. Name 5 Things Around You
The 5-4-3-2-1 grounding method is powerful during panic:
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5 things you see
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4 things you feel
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3 things you hear
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2 things you smell
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1 thing you taste
This pulls you out of racing thoughts and back into the present moment.
3. Relax Your Body
Tension fuels panic. Try progressive muscle relaxation:
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Clench your fists for 5 seconds, then release.
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Shrug your shoulders tight, then drop them.
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Keep moving down your body until you’ve tensed and released every muscle group.
4. Use Cold Water
Cold activates the vagus nerve, which helps calm your nervous system. Splash cold water on your face, hold an ice cube, or place something cool on your neck to bring yourself back into your body.
5. Repeat a Grounding Phrase
Pick a short, soothing reminder and repeat it silently or out loud:
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“This is just a panic attack. It will pass.”
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“I am safe. My body is calming down.”
Simple phrases anchor your mind when it wants to spiral.
6. Write It Out
If you’re near your Safe Journal, grab it. Jotting down what you’re feeling can act like a pressure valve. Describe the sensations, or simply write: “I feel panicked, but I am safe.”
Sometimes the act of writing slows the panic enough to regain control.
7. Visualize Safety
Close your eyes and picture a place where you feel calm — maybe a beach, a childhood home, or simply sitting with someone you love. Imagine the details: sights, sounds, smells. Visualization helps signal safety to your brain.
When to Reach Out
If panic attacks are frequent, interfere with your daily life, or leave you feeling hopeless, consider reaching out to a therapist or doctor. You don’t have to go through this alone.
Panic attacks feel overwhelming, but they are survivable. The more you practice these grounding techniques, the easier it becomes to remind your body: this will pass.
And when the moment feels too heavy to carry in your head, put it on paper. That’s exactly why Safe Journal exists — a safe place for your thoughts, feelings, and healing process.
👉 Shop The Safe Journal and give yourself a tool to navigate even the hardest moments.