How to Stop a Panic Attack: A Practical, Compassionate Guide
Serving Novi, Michigan — empowering you with tools you can use now, and support you can trust later
Understanding Panic Attacks
A panic attack can feel overwhelming and frightening. In a matter of moments, your heart races, breathing quickens, and thoughts spiral into worst-case scenarios. Many people describe it as feeling like they’re losing control or even dying — yet, as intense as these sensations are, panic attacks are not dangerous.
At Novi Concierge Mental Health & Medication Management, we understand how disruptive panic attacks can be. Our goal is to help you not only stop a panic attack when it happens but also reduce how often they occur through comprehensive, evidence-based care.
This guide will walk you through the most effective strategies for calming your body and mind during a panic attack, explain why they work, and offer insight into long-term approaches that bring lasting relief.
What Is a Panic Attack?
A panic attack is a sudden surge of intense fear or discomfort that usually peaks within minutes. It often occurs unexpectedly, sometimes even during sleep or moments of rest. While everyone experiences anxiety at times, a panic attack is different — it’s a flood of physical and emotional symptoms that appear suddenly and intensely.
Common symptoms may include:
- Rapid heartbeat or chest tightness
- Shortness of breath or feeling like you can’t breathe
- Dizziness or lightheadedness
- Trembling or shaking
- Sweating or chills
- Tingling sensations in the hands or feet
- Nausea or stomach discomfort
- Fear of “going crazy,” losing control, or dying
Even though these symptoms can mimic medical emergencies like heart attacks, panic attacks are the body’s exaggerated “fight-or-flight” response to perceived danger. Once your body recognizes there’s no real threat, the episode begins to subside.
What Happens in the Body During a Panic Attack
When a panic attack begins, your body’s stress system — the sympathetic nervous system — floods your bloodstream with adrenaline. This chemical surge prepares you to escape danger, even if no danger actually exists.
The body reacts by:
- Increasing your heart rate
- Dilating airways to bring in more oxygen
- Heightening alertness and muscle tension
- Narrowing focus toward perceived threats
These reactions are meant to keep you safe, but when they happen without cause, they create the intense physical sensations of panic. The good news is that your body also has a built-in system to calm this reaction — the parasympathetic nervous system. The strategies below help you activate that calming system to stop panic in its tracks.
Steps to Stop a Panic Attack
If you feel panic rising, the following steps can help you regain control. Practice these techniques regularly so they become second nature when you need them most.
1. Recognize What’s Happening
The first step is acknowledging that you’re having a panic attack — not a medical emergency. Tell yourself, “This is a panic attack. I’ve had them before. I know it will pass.” Naming what’s happening helps reduce fear and keeps you grounded in reality.
2. Focus on Your Breathing
Shallow, rapid breathing fuels panic symptoms like dizziness and chest tightness. Try to shift into slower, deeper breaths.
Here’s how:
- Inhale through your nose for four counts.
- Hold your breath gently for a count of four.
- Exhale through your mouth for six counts.
- Repeat this pattern until your breathing feels steadier.
Focusing on your breath redirects attention away from racing thoughts and helps your body begin to calm.
3. Ground Yourself in the Present
Grounding techniques pull you back from spiraling thoughts and reconnect you with your immediate surroundings. Try the 5-4-3-2-1 method:
- Name five things you can see.
- Name four things you can touch.
- Name three things you can hear.
- Name two things you can smell.
- Name one thing you can taste.
This sensory exercise tells your brain you’re safe here and now, not in danger.
4. Repeat a Calming Phrase or Mantra
A short, reassuring phrase can anchor you when panic peaks. Examples include:
- “This will pass.”
- “I am safe.”
- “These sensations are temporary.”
Repeat your phrase slowly with each breath. Over time, this trains your mind to associate the words with calm rather than fear.
5. What should I do if I have a panic attack in public or at work?
If you feel panic rising in a public space, focus on your breathing and grounding techniques. Step outside or to a quiet area if possible. Remind yourself that the sensations are temporary. Keep a calming phrase ready, and consider carrying a small “panic kit” — a water bottle, mint, or comforting object — to help steady yourself until the attack passes.
6. Move Your Body Gently
Adrenaline builds tension in your muscles. Light movement — walking slowly, stretching, rolling your shoulders, or gently shaking your hands — helps release that energy. You don’t need a workout; the goal is simply to signal your body that it’s safe to relax.
7. Allow the Feelings to Pass
Trying to fight a panic attack can make it worse. Instead, remind yourself that panic always reaches a peak and then fades. Observe your symptoms without judgment: “My heart is racing. That’s okay. It will slow down soon.” Acceptance helps shorten the episode.
8. Recover and Reflect
After the intensity fades, give yourself permission to rest. Drink water, take a few more deep breaths, and note
Long-Term Strategies to Reduce Panic Attacks
Learning to manage panic in the moment is powerful, but lasting relief comes from addressing the underlying causes. Here are long-term strategies that can help reduce panic attacks over time.
1. Cognitive Behavioral Therapy (CBT)
CBT is one of the most effective treatments for panic attacks and panic disorder. It helps you identify negative thought patterns and gradually change how you respond to fear sensations. Working with a therapist trained in CBT can teach you practical tools to regain confidence and prevent future attacks.
2. Medication Management
For some individuals, medication is an important part of treatment. Antidepressants such as SSRIs or SNRIs are commonly prescribed to reduce the frequency and intensity of panic attacks. In certain cases, short-term medications may be used for acute relief. At Novi Concierge Mental Health & Medication Management, we offer both medication evaluation and ongoing management to ensure treatment is safe, effective, and personalized.
3. Mindfulness and Relaxation Techniques
Daily mindfulness practice trains the brain to stay present rather than worry about future panic. Techniques such as meditation, deep breathing, and progressive muscle relaxation can reduce baseline anxiety and make panic attacks less likely.
4. Regular Exercise
Physical activity releases endorphins, improves mood, and regulates the nervous system. Even a 20-minute walk most days of the week can make a difference. Exercise doesn’t have to be intense — consistency is what matters most.
5. Sleep and Nutrition
Poor sleep and irregular eating can heighten anxiety. Aim for 7–9 hours of rest nightly and maintain balanced meals with complex carbohydrates, proteins, and healthy fats. Avoid excessive caffeine, alcohol, and nicotine, which can trigger or worsen panic attacks.
6. Identify and Reduce Triggers
Keep a panic journal. Write down when attacks occur, what you were doing, what you ate or drank, and how you felt before it started. Over time, patterns may emerge — such as certain environments, stressors, or substances that increase risk.
7. Build a Support Network
Having trusted people you can reach out to makes panic less isolating. Talk to family, friends, or a therapist about your experiences. Joining support groups can also help normalize your feelings and provide encouragement.
Local Help for Panic Attacks in Novi, Michigan
If you’re experiencing panic attacks and live in or near Novi, Michigan, you don’t have to face them alone. At Novi Concierge Mental Health & Medication Management, we specialize in helping individuals manage anxiety and panic through personalized, holistic care.
Our approach combines therapy and psychiatric medication management to address both the psychological and biological aspects of anxiety. Whether you’re seeking coping tools, medication support, or a long-term treatment plan, our compassionate team is here to help.
We offer:
- Comprehensive psychiatric evaluations
- Individual therapy tailored to anxiety and panic disorders
- Medication management and ongoing monitoring
- Collaborative, client-centered care in a comfortable and supportive environment
Our mission is to empower you to regain confidence, reduce fear, and live a balanced life free from the grip of panic.
Frequently Asked Questions (Q&A)
1. How long do panic attacks usually last?
Most panic attacks peak within about 10 minutes and gradually resolve within 20 to 30 minutes. While the sensations can feel endless, they are temporary. Knowing this can help you stay grounded as you use your coping strategies.
2. Can panic attacks be prevented completely?
Although it’s not always possible to eliminate them entirely, consistent therapy, healthy habits, and medication (when needed) can dramatically reduce their frequency and severity. Many people eventually go months or even years without experiencing one.
3. How do I know if it’s a panic attack or a heart attack?
Panic attacks often come with fear and physical sensations that build quickly but then fade. Heart attacks usually cause persistent, crushing chest pain that may radiate to the arm or jaw. However, if you’re ever uncertain or the symptoms feel different from your usual pattern, seek medical evaluation right away.
4. Can medication stop panic attacks instantly?
While certain medications can help reduce the intensity of panic attacks, they usually work best as part of a longer-term plan. Antidepressants and anti-anxiety medications can help regulate brain chemistry and decrease the likelihood of attacks, but they are most effective when combined with therapy and coping techniques.
5. What should I do if I have a panic attack in public or at work?
If you feel panic rising in a public space, focus on your breathing and grounding techniques. Step outside or to a quiet area if possible. Remind yourself that the sensations are temporary. Keep a calming phrase ready, and consider carrying a small “panic kit” — a water bottle, mint, or comforting object — to help steady yourself until the attack passes.
When to Seek Professional Help
If panic attacks occur frequently, interfere with work, sleep, or relationships, or if you start avoiding situations for fear of having another episode, it may be time to seek professional care.
At Novi Concierge Mental Health & Medication Management, we provide the support and expertise you need to take back control. Our board-certified team understands how disruptive panic can be and tailors every treatment plan to your individual needs. Whether you’re seeking therapy, medication management, or both, we can help you create a plan for lasting relief.
Take the First Step Toward Calm
You don’t have to live in fear of your next panic attack. With the right treatment, education, and support, you can regain confidence and control.
If you’re in Novi, Michigan, or the surrounding area and are struggling with panic attacks or anxiety, reach out today. Our caring professionals at Novi Concierge Mental Health & Medication Management are ready to help you find relief and peace of mind.
📞 Call us at (248) 916-0348 to schedule your consultation or learn more about how we can support your journey toward calm and wellness.

