Panic attacks can feel terrifying, leaving us overwhelmed by a flood of anxious thoughts and physical sensations. Fortunately, mindfulness offers a powerful tool to help us manage these intense moments. By practicing mindfulness, we can change how we relate to the anxiety that often accompanies a panic attack. Instead of feeling controlled by it, we can learn to observe our thoughts and emotions without being defined by them.
What Is Mindfulness and How Does It Help?
Mindfulness involves paying focused, non-judgmental attention to the present moment. It’s about observing our thoughts, feelings, and physical sensations without trying to change them or push them away. Research has shown that mindfulness meditation can be a highly effective tool for reducing anxiety. When we practice mindfulness, we come to realize that our thoughts and emotions are transient—they aren't permanent. Just like clouds drifting across the sky, they appear and fade away. This understanding helps us avoid getting stuck in our emotions or letting them define us. Mindfulness teaches us to observe our thoughts without judgment, allowing us to create space between ourselves and our reactions. This shift in perspective is key to managing anxiety more effectively. This understanding allows us to observe our thoughts without getting caught up in them or identifying with them.
For me, mindfulness became a way to disconnect from the overwhelming grip of my anxiety. I began to realize that panic attacks were a natural response to stress, but that they didn’t have to control me. Over the years, I learned that panic attacks might still occur, but I could face them with more awareness, patience, and less fear.
How to Calm a Panic Attack with Mindfulness
Below are four mindfulness-based techniques that have helped me manage panic attacks. These strategies focus on grounding yourself in the present moment, calming your nervous system, and transforming your relationship with anxiety.
1. Investigate Your Anxious Thoughts
One of the first things I do when I feel the onset of a panic attack is to question the anxious thoughts that are triggering it. Anxiety often stems from worries about the future or imagined scenarios that haven’t yet happened. These worries can feel overwhelming, but they’re not always based on reality.
- Is this thought really true? I remind myself that my thoughts are not truths. Anxiety tends to distort reality, creating worst-case scenarios that are often far from the truth. By taking a step back and questioning whether the fear is justified, I can break the cycle of anxiety.
- Am I okay right now? More often than not, my anxiety is linked to worries about the future. In the midst of a panic attack, I often realize that, in that moment, I am perfectly safe. By shifting my focus back to the present and noticing what is actually happening, I can reassure myself that I am okay.
This process of investigating and challenging anxious thoughts helps me regain a sense of control over the situation. Instead of allowing my mind to spiral, I remind myself that anxiety is temporary, and I don’t have to give it power.
2. Focus on Deep, Relaxing Breaths
When we’re anxious, our breathing often becomes shallow and rapid. This can exacerbate the physical symptoms of a panic attack, such as dizziness or shortness of breath. Shifting our focus to deep, calming breaths helps activate the parasympathetic nervous system, which is responsible for the body’s relaxation response.
- Breathe in slowly through your nose, letting your belly rise as it fills with air.
- Hold the breath for a moment.
- Exhale gently through your mouth.
- Repeat this cycle for several minutes, letting the rhythm of your breath relax you.
Even just a few minutes of deep breathing can help calm the body and ease anxiety. For me, breathing deeply creates a physical sense of relaxation that interrupts the anxious thoughts and helps me regain composure.
3. Engage Your Senses to Ground Yourself
When I’m caught in the grip of anxiety, I find it helpful to ground myself by connecting to my senses. Anxiety often pulls our attention into our heads, where we get lost in a loop of fearful thoughts. Bringing my awareness to the present moment through my senses helps me break free from this mental loop.
- Sight: Look around and notice the colors and shapes in your environment. Try to observe without forming any opinions about what you see.
- Sound: Pay attention to the noises around you. Can you hear the quietest sound or the loudest? Focus on the sounds without labeling them.
- Smell: Notice what scents are in the air. Are there any fragrances or odors you can identify?
- Touch: Gently reach out and touch the surface beneath you. Feel the texture of your surroundings, whether it’s the ground, a chair, or an object nearby.
Engaging your senses creates a powerful distraction from anxious thoughts. It helps bring your mind back to the here and now, reducing the intensity of the panic attack.
4. Visualize the Release of Anxiety
Another helpful technique is to visualize the release of anxious feelings. This method uses your imagination to help release the physical and emotional sensations of anxiety, allowing you to let go of the tension you’re holding in your body.
To do this, I first pause and notice where in my body I feel the anxiety most—whether it’s in my chest, stomach, or head. I take a moment to fully experience that sensation without judgment. Then, I imagine the anxiety as a dark cloud, gathering in the area of my body where the tension is most intense.
With each breath, I picture the cloud slowly lifting away from my body and floating away, getting smaller and smaller until it completely disappears. This process of visualizing the release of anxiety helps me feel lighter and more in control.
Conclusion: Mindfulness as a Lifelong Practice
Mindfulness is not a quick fix for panic attacks, but with consistent practice, it can offer long-term relief. Over time, I’ve learned that while panic attacks may still happen, I don’t have to be overwhelmed by them. Through mindfulness, I’ve gained the tools to navigate these moments with greater ease and less fear. The key is to be patient with yourself and continue practicing mindfulness every day.
By investigating our thoughts, focusing on deep breathing, engaging our senses, and using visualization techniques, we can begin to change our relationship with anxiety. And as we build our mindfulness practice, we’ll discover that we have the ability to stay grounded, calm, and present—no matter what life throws our way.