Locations:
Search IconSearch

How To Stop a Panic Attack in Its Tracks

Take control of panic and anxiety with these calming tips

woman listening to calming music

A racing heart. Sweating. Dizziness. Trouble breathing. A panic attack can be overwhelming, and it can feel like you’re powerless to stop it.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

But you can learn to control or even stop panic attacks. Clinical psychologist Regina Josell, PsyD, outlines three steps you can take to bring yourself back to calm sooner.

Calming strategies for panic attacks

There’s no magic cure-all for panic attacks, but you can make them shorter and less severe. The next time you’re dealing with a panic attack, follow these steps:

Calming step 1: Have a script ready

A panic attack can fill your head with racing, negative thoughts, which can keep the panic going and make you feel worse. But you can wield a powerful weapon against them: A script of positive thoughts.

“Write down encouraging words you can read to yourself during a panic attack,” Dr. Josell says. “Your script should answer the negative thoughts. So if you feel like you’re going to pass out, tell yourself you won’t. If you feel like you’re dying, tell yourself you won’t die from a panic attack. The words you hear are powerful, and over time, they become your truth.”

Ideally, write your script when you’re feeling calm. Tuck it in your pocket or purse or type it into your smartphone notes so it’s easy to access.

If you’re in the middle of a panic attack and don’t have your script, you can fight negative thoughts on the fly. Try repeating — in your mind or out loud — phrases like, “I’m strong, and I can handle this,” or “This is only temporary, and it will pass.”

Advertisement

Your script helps you deal with an attack that arises, but it’s a preventive measure, too. It can calm your fear of having another panic attack because you know you’re in control. The more confident you are that you can manage a panic attack, the less likely you are to have future attacks.

Calming step 2: Focus on breathing

Your breath affects your mental state, so breathing is a crucial part of stopping a panic attack.

“During a panic attack, your breathing speeds up, a signal that your body is in fight-or-flight mode,” Dr. Josell says. “Rapid breathing sends a clear signal that you’re in danger, but slow, deep breathing helps to turn off the fight-or-flight response.”

Not sure how to slow down your breathing? Follow these steps:

  1. Find a quiet place to sit or lie down, if possible. But even if you can’t, deep breathing can benefit you anywhere.
  2. Place one hand on your belly and one hand on your chest.
  3. Take a slow, deep breath in through your nose, and exhale out through your mouth. Breathe at a pace that feels comfortable for you.
  4. Notice your hands. The hand on your belly should move as you inhale and fall back into place as you exhale. The hand on your chest should stay relatively still.
  5. Repeat for several minutes or until you feel calm.

Calming step 3: Find a distraction

Thinking about your panic attack makes it worse, but a distraction can help you get your mind off it. Your distraction should be something simple that you can do when you feel anxious.

Try these ideas:

  • Call a friend who knows how to make you feel better.
  • Listen to music.
  • Pet your dog or cat.
  • Picture yourself in a peaceful place.
  • Sing or hum.
  • Take a walk or go for a run.

Panic attack prevention: Learn your triggers

Panic attacks can come on suddenly and may seem like they strike out of the blue. But many times, specific triggers lead to the attack. If you can spot that trigger, you might be able to avoid a panic attack next time.

Advertisement

Learn more about our editorial process.

Related Articles

Stressed person sitting at desk at work, with two coworkers adding pressure
May 23, 2025/Mental Health
How To Recognize and Deal With Peer Pressure

Be cautious when others try to influence your decisions — especially if it goes against your values

The five stages of grief: denial, bargaining, anger, depression, acceptance
April 22, 2025/Mental Health
What Are the Stages of Grief?

The five phases of loss are denial, bargaining, anger, depression and acceptance — but they don’t always happen in that order

A person contemplating road block and construction items
April 9, 2025/Mental Health
How To Deal With Difficult People

When interacting with a challenging person, it’s best to lead with empathy, stay calm and set boundaries

Person using a board and sticky notes to set goals and intentions and tasks
March 27, 2025/Mental Health
Making the Most Out of Setting Intentions

Intention setting starts with identifying what’s truly important to you and then focusing daily on ways you can embody your core values

People on couch talking, using "therapy speak," including gaslighting, triggered, boundaries
January 13, 2025/Mental Health
When ‘Therapy Speak’ Does More Harm Than Good

Using terms like ‘gaslighting,’ ‘trauma dumping’ and ‘boundaries’ in your everyday life may not be healthy or productive

Coworker asking another coworker a question in the office
December 4, 2024/Mental Health
How To Ask for Help and Why It Can Be So Hard To Do

Asking for help may make you feel vulnerable — but it’s actually a sign of courage

Person sitting on floor at night next to bed in deep thought, with partner sleeping in bed
December 3, 2024/Mental Health
Understanding Mental Load: What It Is and How It Affects You

When you get bogged down with mental tasks, you can experience mood changes, sleeplessness and more

Person sitting on couch talking to therapist
November 21, 2024/Mental Health
Should You Try Therapy? How To Decide

Your BFF is wonderful, but they aren’t a professional therapist

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad