Living with panic attacks doesn’t mean waiting around for the next one to hit. There are practical, research-backed tools that can reduce how often panic shows up—and how intense it feels when it does.
In this article, we’ll cover lifestyle shifts, coping mechanisms, and recovery ideas that can help you feel more in control, grounded, and supported.
Start with your nervous system
Panic attacks are often your nervous system’s way of saying, I’m overwhelmed. That’s why calming your body is step one.
Try:
- Deep belly breathing (inhale 4 counts, hold 4, exhale 6)
- Progressive muscle relaxation (tense and release one body part at a time)
- Cold exposure (like splashing your face with cold water or holding an ice cube)
- Gentle movement (stretching, walking, or shaking out excess energy)
These don’t fix the fear, but they help your body feel safer—which makes the fear easier to manage.
Learn to interrupt the spiral
Helpful tools include:
- Grounding exercises like 5-4-3-2-1 (name 5 things you can see, 4 you can touch…)
- Distraction with a strong sensory focus—peppermint oil, a textured object, or a sharp taste
- Mental mantras like: “This is panic, not danger.” or “I’ve survived this before.”
The goal isn’t to ignore your feelings—but to interrupt the fear from building unchecked.
Create a daily calm practice
You don’t have to wait until a panic attack happens to work on feeling calmer. Creating small daily rituals helps lower your overall stress threshold.
Try adding:
- 5–10 minutes of meditation or breathwork each morning
- Journaling out anxious thoughts at the end of the day
- Limiting caffeine and sugar (they can mimic anxiety symptoms)
- Screen-free time before bed
- A relaxing playlist or audio routine
The more regulated your baseline, the less likely panic is to flare up.
Keep a recovery toolbox
Have a go-to list of things that help you feel grounded—because in the moment, it’s hard to think clearly.
Example items might be:
- A calming app (like Insight Timer or Calm)
- A weighted blanket or soft hoodie
- A playlist of soothing or uplifting music
- A comforting scent or lotion
- A note from yourself for tough moments: “You’re safe. You’ve been here before. Breathe.”
Store these in one place so they’re easy to reach when needed.
Talk to someone
Even the best tools can feel useless if you’re trying to carry everything alone.
Reach out to:
- A therapist or support group
- A friend or family member
- An online community (Reddit, anxiety forums, etc.)
Sometimes just knowing someone else understands what you’re going through is a coping tool in itself.
Track your triggers—gently
You don’t need to become hyper-aware of every feeling. But noticing patterns can help you feel more prepared.
Try jotting down:
- What happened before the panic attack
- Where you were, what you ate, how you slept
- Any major emotional or physical stressors
You might start to notice that certain things—like skipping meals, conflict, or overstimulation—make you more vulnerable.
This isn’t about blaming yourself. It’s about learning what works for you so you can respond with compassion and care.
Managing panic attacks isn’t just about surviving the moment. It’s about building a life where your body feels safe more often than not. A few small changes can add up to a big shift.
Want to know more? Learn about supporting someone during a panic attack.
Reviewed April 2025. Always consult a professional for individual guidance.