When the Room Starts to Shrink: 3 Steps to Stop a Panic Attack in Its Tracks

If you’re reading this because your heart is racing, your palms are sweaty, and you feel like you can’t get enough air: Stop. You are safe. A panic attack is your body’s "smoke alarm" going off when there isn't actually a fire. Your nervous system is flooded with adrenaline, but it will pass.

Here is how we ground you back to the present:
 
The 4-7-8 Breath: Inhale through your nose for 4 seconds, hold for 7, and exhale slowly through your mouth for 8. This physically signals your brain to turn off the "fight or flight" response.
 
The 5-4-3-2-1 Technique: Name 5 things you see, 4 things you can touch, 3 things you hear, 2 things you can smell, and 1 thing you can taste. This pulls your brain out of the "future-fear" and back into the room.
 
Acknowledge the Sensation: Instead of fighting the fear, try saying, "My heart is beating fast because of adrenaline. It feels uncomfortable, but it is not dangerous."
 
Resistance creates persistence. When we stop fighting the panic and start observing it, it loses its power.
 
Chris Warren-Dickins LLB MA LPC MBACP
Psychotherapist in New Jersey and the United Kingdom