Panic Attack? 6 Proven Ways to Calm Down Fast, According to Psychologists

What is a panic attack, really?

Racing heart, sweaty palms, feeling like you can’t breathe, afraid you’re dying or losing your mind…
If you’ve ever had a panic attack, you know how overwhelming it can be.

According to INSERM, about 15% of people in France experience at least one in their lifetime. It’s not just stress — it’s a sudden, intense wave of anxiety that hits out of nowhere.

It feels like your body hits the emergency button even though there’s no real danger. Physically, you're safe — but your brain doesn’t get the memo.

👉 The good news? Psychologists who specialize in Cognitive Behavioral Therapy (CBT) have developed simple and effective tools to calm panic attacks fast.

✅ 6 Techniques to Calm a Panic Attack

1. Tell yourself, “This is just a panic attack.”

Start by talking to yourself gently and calmly:
“What I’m feeling is intense, but it’s not dangerous. This is a panic attack. It will pass.”

🧠 When your emotional brain (the limbic system) kicks into high gear, you can bring in your thinking brain (the prefrontal cortex) by repeating clear, rational thoughts.

Example:
“I’m not dying. My body is reacting to sudden stress. I’ve been through this before — and I made it through.”

2. Breathe deeply using the 3-6-5 method

CBT experts often recommend breathing exercises to counter hyperventilation — a common symptom during panic attacks.

Try the 3-6-5 method:

• Breathe in through your nose for 3 seconds 🫁
• Hold your breath for 1 to 2 seconds
• Exhale slowly through your mouth for 6 seconds
• Repeat 5 times

This helps balance the oxygen and carbon dioxide levels in your blood, which calms your nervous system.

3. Bring your attention back to the present

Panic often comes from imagining the worst — like fainting or having a heart attack.
To get out of your head, use your 5 senses:

• 👀 Name 5 things you can see
• ✋ Touch 4 different textures
• 👂 Listen for 3 sounds near or far
• 👃 Notice 2 smells
• 👅 Focus on 1 taste in your mouth

This powerful mindfulness trick helps snap your brain out of panic mode and back into the here and now.

4. Move your body, even just a little

During a panic attack, you might freeze or feel restless. Either way, movement can help release that tension. Try:

• Walking slowly around the room
• Doing 10 gentle squats
• Stretching your arms and legs

➡️ Moving helps shift focus away from anxious thoughts and shows your body it’s safe and in control.

5. Write down what you’re feeling

Journaling is a CBT-backed way to process strong emotions.
Write out what you're experiencing:

• “My heart is racing.”
• “I’m afraid I’ll pass out.”
• “I feel overwhelmed.”

Then write a more neutral version:

• “My heart is beating fast — that’s a normal stress response.”
• “I’ve never fainted from a panic attack before.”

💡 These rephrased thoughts help your brain get back on track and regain perspective.

6. Picture a calm, safe place

A mental escape can interrupt panic signals.
Close your eyes and imagine somewhere you feel totally safe — like a quiet beach, a forest path, or your bed under a warm blanket.

Bring in the details:

• The sound of waves 🌊
• The scent of pine trees 🌲
• The warmth of sunlight ☀️

This technique, called “guided imagery,” is often used in therapy to create a sense of peace during emotional storms.

After the Panic Attack: What Now?

You might feel wiped out, even embarrassed — but there’s nothing wrong with you.
Take time to rest, hydrate, and jot down any early warning signs you noticed. That way, you’ll be more prepared next time.

On MindDay, you’ll find:

• Guided breathing sessions
• Visualization and meditation tools
• A full program: Calm My Anxiety
• An emotion-tracking tool

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