How to Get Through A Panic Attack Alone

By Jared Levenson - Reviewed on May 20, 2023
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Panic attacks are a severe emotional problem that affects millions of people worldwide. They are sudden episodes of intense fear, anxiety, and distress that come out of nowhere.

Panic attacks are often characterized by symptoms such as sweating, palpitations, hyperventilation, fear overwhelms, and nausea also physical symptoms.

This condition can be debilitating, and it can take a toll on your daily life. Sadly, both panic disorders and attacks are often misunderstood and ignored, which makes it even harder to deal with them and most people therefore never get the help they need and continuously find themselves losing control.

The Online Mental Health Reviews team is highly qualified to write about coping with panic attacks alone due to their extensive knowledge and experience in the mental health field. With a team of professionals who have both academic and practical expertise in mental health, we are well-equipped to provide evidence-based strategies and insights to help individuals manage panic attacks effectively.

In this blog, we’ll provide you with some tips and strategies on how to get people to experience fewer panic attacks.

5 Brief Basic Tips to Stop Panic Attacks

1. Identify the Symptoms:

It’s essential to know the signs and symptoms of a panic attack so that you can identify it and take the necessary steps to cope with it.

When a panic attack strikes, you may experience shortness of breath, a rapid heartbeat, sweating, muscle tension, and dizziness. It’s important to acknowledge that what you’re feeling is a panic attack and that it won’t last forever.

Noticing the signs is one of the most important, and under-rated steps, in reducing panic attacks.

Think about an earthquake – if you know an earthquake is coming, you can take steps to make yourself safe. However, if an earthquake catches you by surprise, then you’re in danger.

Same with panic attacks, if you know the signs of a panic attack, then you’ll be much more likely to take the steps necessary to minimize, and potentially even make the panic attack go away entirely.

2. Try Deep Breathing Exercises:

Deep breathing exercises can be helpful during a panic attack because they can reduce the symptoms of hyperventilation.

When you start feeling panicky, try to control your breathing by breathing in slowly and deeply through your nose for a count of four, holding it for another count of four, and breathing out slowly for another count of four.

In our Yours App review, we documented how this innovative tool uses a Breathing Visualization tool with 20 different types of breathing patterns, specifically to help with anxiety and calming.

3. Distract Yourself:

It’s essential to distract yourself from the thoughts that might be triggering the panic attack. Find an activity that you enjoy and that can take your mind away from the negative thoughts that might be swarming in your head. The key is to find an activity that can help you focus and relax.

One way to distract yourself is with a mantra, which is a word that you repeat silently to yourself. By repeating the word, you anchor yourself to this thought. You focus on this mantra instead of the negative thoughts and images.

4. Write Down Your Thoughts:

Journaling your thoughts before and after a panic attack can help you identify the triggers and patterns. When you’re feeling anxious, try to write down your thoughts, feelings, and emotions. This method can help you clear your mind and face the situation with a clearer mind.

If you struggle with depression, please know this strategy of writing down your thoughts is also a key technique found within CBT. In our Destroy Depression review, we noted how the core technique taught in the program was this writing-mindfulness-thought technique.

We highly recommend this journaling technique precisely because it’s great for both anxiety and depression.

5. Practice Self-care:

Keeping a healthy routine, such as regular exercise, a healthy diet, and good sleeping habits, can also help reduce the frequency of panic attacks.

Ensure that you’re getting enough rest, eating healthy foods, and exercising regularly. These can help reduce stress and prevent panic attacks from occurring.

Anxiety vs. Panic Attacks

Anxiety and panic attacks are two very different experiences, although they can have some similar symptoms.

  • A panic attack is a sudden, intense feeling of fear that causes physical and emotional symptoms, such as a racing heart, fast breathing, and sweating. Panic attacks usually peak at around 10-20 minutes and then subside.
  • Anxiety attacks, on the other hand, tend to occur in response to certain stressors and may build gradually over time. They can last for months or even longer.

It’s important to understand the difference between an anxiety disorder and panic attacks so that you can seek help if needed. If you’re experiencing either of these conditions, it’s important to talk to your doctor or mental health professional about your symptoms and get the support you need.

Learn to Recognize the Signs and Symptoms a Panic Attack Is Coming

Panic attacks can be frightening and overwhelming experiences. It is important to learn to recognize the signs and symptoms of a panic attack so that you can take steps to manage them.

Common signs and symptoms of a panic attack include extreme anxiety, physical sensations of fear such as increased heart rate, shortness of breath, trembling, sweating, chills, nausea, dizziness, chest pain or discomfort, hot flashes, stomach pain or discomfort, and feeling intense terror.

If you experience any of these signs or symptoms it is important to utilize therapy techniques to manage your panic attack.

This may include deep breathing exercises or other relaxation techniques such as yoga or meditation. You may also want to talk to a mental health professional who can help you develop strategies for managing your panic attacks.

It is also important to remember that most panic attacks themselves are not dangerous and will pass with time.

What Are The 4 Signs Of A Panic Attack?

Panic attacks are sudden episodes of intense fear that can cause various physical and psychological symptoms and reactions.

The four main signs of a panic attack are:

  1. Shortness of breath
  2. Racing heart
  3. Sweating
  4. Trembling or shaking

Shortness of breath is the feeling that you can’t take in enough air. Your heart may beat faster than normal, making it feel like it’s racing. You may also sweat more than usual and shake or tremble.

These panic attack symptoms are akin to the symptoms of Generalized Anxiety Disorder but are more extreme and intense. They can be frightening and overwhelming, but they usually pass within 10-20 minutes.

If you experience any of these signs frequently or if they last longer than 20 minutes, it’s important to talk to your doctor about getting help for panic disorder.

What is the 3 3 3 rule for panic attacks and anxiety?

The 3-3-3 rule is a technique used to help manage anxiety and panic attacks. It involves looking around you and naming three things you can see, three sounds you can hear, and moving three parts of your body. This technique helps to focus on the present moment and reduce anxious thoughts.

  1. When using the 3-3-3 rule, start by looking around you and paying close attention to three objects.
  2. Then scan the environment for three sounds and repeat the same process.
  3. Finally, move three parts of your body such as your ankle, arm, or fingers. This method has been proven to be effective in reducing anxiety symptoms.

The 3-3-3 rule can be used as an additional tool to help manage symptoms of anxiety disorders, in conjunction with other treatments such as deep breathing exercises or medication.

Find the Tools That Work Before a Panic Attack

If you’re struggling with panic attacks, several tools can help.

  • Deep belly breathing is one of the most effective techniques for calming down during a panic attack. Practicing deep belly breathing every day can help you become more familiar with the technique and be better prepared to use it when an attack occurs.
  • Mental Health Apps like Calm and Headspace offer guided relaxation exercises that can help you relax at the moment. Holding someone’s hand or focusing on a physical sensation, such as rubbing your hands or feet on a surface, can also help ground yourself during a panic attack.
  • Cognitive-behavioral therapy (CBT) is another effective tool for managing panic attacks and learning how to cope with them. See Brightside Health for evidence-based CBT designed specifically for anxiety and depression symptoms.

Overall, there are many tools available to help manage panic attacks.

Finding the ones that work best for you may take some trial and error, but it’s important to remember that you don’t have to face these challenges alone.

How Can I Beat Panic Attacks Without Medications?

How to Get Through a Panic Attack | Lifehacker

Panic attacks can be a frightening experience, but there are ways to manage them without medication.

  1. One of the most important things to do is keep your blood sugar in check. Eating regular meals and avoiding sugary snacks will help you maintain a steady level of energy throughout the day. Additionally, it’s important to avoid stimulants like caffeine and nicotine as they can increase anxiety levels.
  2. Getting enough sleep is also essential for managing panic attacks. Aim for 7-9 hours of quality sleep each night and try to go to bed and wake up at the same time every day. Make sure your bedroom is dark, quiet, and comfortable so you can get a good night’s rest.
  3. Other relaxation techniques that may ease anxiety include deep breathing exercises, progressive muscle relaxation, yoga, tai chi, asking yourself questions to change your perspective, or mindfulness meditation. These activities can help reduce stress levels and provide a sense of calmness when feeling overwhelmed by panic attacks.
  4. Finally, talking to a supportive counselor can be an effective way to cope with anxiety without medication. A therapist can help you with psychological symptoms, identify triggers for your panic attacks and provide strategies for managing them in the future.

Overall, there are many holistic ways to cope with panic attacks without medication such as keeping your blood sugar in check, avoiding stimulants, getting enough sleep, practicing relaxation techniques like deep breathing exercises or yoga, and talking to a supportive therapist.

List of Medications for Panic Attacks

Panic attacks can be a frightening and overwhelming experience, but there are medications available to help manage the symptoms.

Realistically, your best bet in beating severe, long-lasting panic attacks is a combination of therapy and medication.

According to Medical News Today1, when dealing with panic attacks doctors may prescribe anti-anxiety medications, such as benzodiazepines, selective serotonin reuptake inhibitors (SSRIs), serotonin and norepinephrine reuptake inhibitors (SNRIs), or tricyclic antidepressants.

  • Benzodiazepines are a type of anti-anxiety medication that act quickly to reduce symptoms of panic attacks. Commonly prescribed benzodiazepines for mental disorders include alprazolam (Xanax), clonazepam (Klonopin), lorazepam (Ativan) and diazepam (Valium).
  • Selective serotonin reuptake inhibitors (SSRIs) are another type of anti-anxiety medication that can help to treat anxiety and panic disorder. SSRIs work by increasing levels of serotonin in the brain, which helps regulate mood and anxiety. Examples of SSRIs include citalopram (Celexa), escitalopram (Lexapro), fluoxetine (Prozac), and paroxetine (Paxil).
  • Serotonin and norepinephrine reuptake inhibitors (SNRIs) are similar to SSRIs but they also increase levels of norepinephrine in the brain. This can help reduce symptoms associated with panic disorder. An example of an SNRI is venlafaxine (Effexor).
  • Tricyclic antidepressants are another type of medication used to treat panic disorder. These medications work by increasing levels of certain chemicals in the brain that affect mood and anxiety. Examples include amitriptyline, nortriptyline, imipramine, and desipramine.

It is important to talk with your doctor about the best treatment option for you as each person’s needs may be different.

Your doctor will consider factors such as other symptoms such as your health history, other medications you take, any allergies you have, and other mental health conditions before prescribing medication for panic disorder.

How Do You Break A Panic Attack Cycle?

Breaking a panic attack cycle can be difficult, but it is possible.

  1. The first step is to change the way you think about the situation and then change your actions. This may involve talking to a therapist or other mental health professional to help you better understand your feelings and how to cope with them.
  2. You can also try calming techniques such as deep breathing, mindfulness exercises, light stretching or walking, and other relaxation methods.
  3. Taking a reality check when something triggers fear can also help break the anxiety cycle.

Most likely you’ll need to remember that while panic attacks can be overwhelming and scary, they don’t last forever and there are ways to manage them.

Best Online Therapy for CBT and Anxiety

At Online Mental Health Reviews, our team has experienced the Brightside Health platform firsthand and recorded therapy sessions with their expert therapists, enabling us to provide an informed and comprehensive evaluation of their services.

We are delighted to share our belief that Brightside Health stands out as the leading option for online CBT therapy because they their single-minded focus on delivering Cognitive Behavioral Therapy (CBT).

  • One of the most compelling aspects of Brightside Health is their innovative combo plan, which combines medication therapy and CBT to deliver significant and positive results for individuals struggling with depression and anxiety.
  • This integrated approach has been backed by several independent studies, validating the effectiveness of their science-based methods in addressing mental health issues.
  • We found their sign-up process great with prices reasonable (Brightside Health also enables over 50 million Americans to access their services via insurance plans such as Kaiser, Cigna, BlueShield, etc).

How Do You Deal With Panic Attacks Yourself?

Dealing with panic attacks can be overwhelming and scary. But there are steps you can take to help manage your panic attack symptoms well.

  1. One of the most important things to do is practice deep breathing. This helps reduce the symptoms of a panic attack by slowing down your heart rate and calming your body. You can also try closing your eyes and focusing on a single object or reciting a mantra to bring yourself back to reality.
    • I know we’ve mentioned deep breathing several times, and that’s because it works! Plus, deep breathing is free, always available, and a life-long skill.
  2. Exercising regularly can also help reduce stress levels, which can lead to fewer panic attacks.
  3. Additionally, avoiding caffeine, alcohol, and smoking may help with panic attacks tend prevent future episodes.
  4. Talking therapies such as cognitive behavioral therapy (CBT) for anxiety are effective in treating panic disorder and reducing the frequency of panic attacks.

Finally, it’s important to remember that you’re not alone in this experience and that there are people who care about you and want to help. If you find yourself having difficulty managing your panic attacks, reach out for support from family members or friends or seek professional help from a mental health provider.

These tips may sound repetitive, but it’s working these tips which is the key.

Can You Talk Yourself Out Of A Panic Attack?

When it comes to treating panic attacks yourself, talking yourself out of one can be a difficult task. However, it is possible to do so with the right approach.

Please note that most people need some type of therapy and professional support in the beginning, but it’s totally understandable if you want to try things on your own.

If you are trying things on your own, first and foremost, it’s important to remind yourself that you are feeling anxiety and not a real danger. This can help you stay grounded and focused on the present moment.

  • Deep breathing is another effective way to reduce symptoms of panic attacks. It helps slow your heart rate and regulate your breathing, which can make the attack more manageable.
  • Additionally, engaging in friendly conversation or writing down encouraging words can help distract from the attack and make you feel safe.
  • Finally, if someone you know is having a panic attack, there are ways to help them cope. Let them know that they’re not alone and try to keep them focused on the present moment by asking questions or engaging in conversation.

What Are The 5 Things To Do For Panic Attacks?

Panic attacks can be overwhelming and scary, but there are ways to cope. Here are five things you can do to help manage panic attacks:

  1. Know your triggers – understanding what causes your panic attacks can help you better prepare for them.
  2. Leave the situation – if you feel a panic attack coming on, it’s best to remove yourself from the situation that is causing it.
  3. Grounding techniques – grounding techniques such as focusing on your five senses or counting can help bring you back to the present moment and distract you from the anxiety of a panic attack.
  4. Meditation and mindful breathing – taking deep breaths and focusing on your breath can help reduce stress levels and slow down racing thoughts during a panic attack.
  5. Visualize a safe place – picturing a calming place in your mind can help take away some of the fear associated with a panic attack and provide comfort in an otherwise stressful situation.

By understanding what triggers your panic attacks, removing yourself from the situation, using grounding techniques, meditating and mindful, practice breathing exercises, and visualizing a safe place, you can better manage your panic attacks when they occur.

How Do You Stop a Panic Attack Fast?

Panic attacks can be overwhelming and scary, but there are steps you can take to stop them quickly. Remember, practice makes perfect!

Here are some tips on how to stop a panic attack fast:

  1. Take deep breaths – Taking slow, deep breaths can help reduce the intensity of your panic attack. Focus on breathing in for four seconds and out for four seconds. This will help calm your body and mind.
  2. Use grounding techniques – Grounding techniques such as counting or focusing on an object can help distract you from the fear associated with a panic attack. Counting backward from 10 or focusing on an object in the room can help bring you back to reality and reduce the intensity of your panic attack.
  3. Move your body – Exercise is a great way to reduce stress and anxiety levels, which can help prevent or stop a panic attack before it starts. Even just taking a short walk around the block can make a big difference in reducing symptoms of anxiety and panic attacks.
  4. Talk to someone – Talking to someone who understands what you’re going through can be incredibly helpful when trying to manage anxiety and panic attacks. Whether it’s talking to a friend or family member, or seeking professional help from a therapist, talking about your feelings can be beneficial in managing anxiety and preventing future panic attacks.

List of Strategies to Stop Panic Attacks

If you are struggling with panic attacks, several strategies can help, in addition to the strategies mentioned above.

  • You can also find a focus object to help ground yourself in the present moment. This could be something like a stone or a piece of jewelry that you keep with you at all times.
  • Keeping lavender on hand is another great way to help stop a panic attack as it has calming properties when smelled.
  • Muscle relaxation techniques such as progressive muscle relaxation can also help reduce symptoms of panic attacks. This involves tensing and relaxing each muscle group in your body one by one, starting from your feet and working up to your head.
  • Engaging in light exercise such as walking or jogging can also help reduce stress levels which often trigger panic attacks.
  • Another strategy is picturing your happy place; this could be somewhere you have been before or even somewhere imaginary that brings you peace and comfort.
  • Repeating a mantra internally such as “I am safe” or “I am calm” can also be useful for calming down during an attack.

By using these strategies, you should be able to manage your panic attacks more effectively and feel more in control of your mental health overall.

For more strategies, view this WebMD panic attack and anxiety slideshow (

How To Get Through a Panic Attack Alone Conclusion:

Panic attacks might be challenging to cope with, but they are manageable.

If you experience any of signs or symptoms of an attack it is important to take steps to manage your panic attack. This may include deep breathing exercises or other relaxation techniques such as yoga or meditation. You may also want to talk to a mental health professional who can help you develop strategies for managing your panic attacks.

It is also important to remember that panic attacks are not dangerous and will pass with time. If you are struggling with mental health issues related to panic attacks it is important to reach out for support from friends and family members as well as professionals who can provide guidance and treatment options.

Feel free to leave a comment below. Your mental health is essential, and we’re here to help guide you through your journey. Also, if there’s a particular mental health platform, app, or course you’d like our team at Online Mental Health Reviews to explore next, let us know — your suggestion could be our next review!


  1. What medications treat panic attacks, and which might suit me? (n.d.). What Medications Treat Panic Attacks, and Which Might Suit Me?

If You Are In Crisis

In Case of an Emergency If you find yourself in a crisis, waiting for an online therapy session might not be the best option. In urgent situations, such as plans to harm yourself or others, call 911 immediately. If you’re experiencing suicidal thoughts, dial 988 to reach the Suicide and Crisis Lifeline, which offers support 24/7.

Another resource available to you is the National Helpline of the Substance Abuse and Mental Health Services Administration (SAMHSA). By calling 1-800-662-HELP (4357), you can access free and confidential assistance for mental health or substance abuse issues. This helpline is available 24 hours a day, 7 days a week, and 365 days a year, providing information on treatment options and resources.

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