A panic attack can feel sudden, overwhelming, and frightening. It often strikes without warning, causing your heart to race, your breathing to quicken, and your thoughts to spiral. According to studies, around 11% of adults experience panic attacks each year, with many developing ongoing anxiety as a result. The reassuring news is that panic attacks can be effectively treated, and practical strategies can help you regain calm and confidence.

This guide explains how to stop panic attacks, what causes them, and proven ways to manage their symptoms both in the moment and in the long term. Understanding the triggers and mechanisms behind panic attacks is the first step toward breaking their hold.

What Are Panic Attacks?

A panic attack refers to a sudden wave of overwhelming fear or distress that reaches its peak within minutes. It can occur unexpectedly or be triggered by stress, phobias, or certain medical conditions. During an attack, your body’s fight-or-flight response activates even when there is no real danger, causing distressing physical sensations.

Common panic attack symptoms include:

• Rapid heartbeat or chest pain
• Shortness of breath or choking sensation
• Dizziness or trembling
• Nausea or stomach distress
• A sense of disconnection from reality or an overwhelming fear of losing control

Though frightening, panic attacks are not life-threatening. Understanding that they are temporary and manageable can help reduce fear over time.

What Causes Panic Attacks?

The exact cause varies from person to person, but several factors can contribute:

• Stress and trauma: Major life changes, chronic stress, or past trauma can significantly increase a person’s sensitivity to anxiety. Experiences such as the loss of a loved one, abuse, or ongoing pressure at work or school can overstimulate the body’s stress response system.
• Genetics: Research shows that panic attacks often run in families. If a parent or sibling has anxiety or panic disorder, there is a higher chance of developing similar symptoms.
• Chemical imbalances: Neurotransmitters such as serotonin, norepinephrine, and gamma-aminobutyric acid (GABA) play crucial roles in regulating mood and anxiety.
• Medical conditions: Certain physical health issues can either mimic or contribute to panic symptoms. Overactive thyroid function, irregular heart rhythms, or excessive caffeine and stimulant use can all cause sensations similar to panic attacks.
• Phobias and fears: For some people, panic attacks arise in response to specific triggers such as public speaking, flying, or enclosed spaces. The fear of experiencing another attack in these situations can lead to avoidance behaviors, which may develop into phobias or panic disorder over time.

Understanding what triggers panic attacks in your case can inform treatment and prevention strategies tailored to your lifestyle.

How Long Do Panic Attacks Last?

Most panic attacks typically last anywhere from 5 to 20 minutes, although some can persist longer or occur in waves. The intensity often peaks quickly and then subsides as your body’s adrenaline levels return to normal. Afterward, you might feel tired, shaky, or emotionally drained.

Knowing that a panic attack has a clear beginning, middle, and end helps you focus on staying calm while it passes. Many people find comfort in reminding themselves that the episode is temporary.

How to Stop Panic Attacks Immediately?

When you feel an attack coming on, there are quick, evidence-based techniques to regain control:

Focus on your breathing

Take slow, deep breaths by inhaling through your nose for four counts, holding for one, and exhaling through your mouth for four. This steadies your heart rate and signals safety to your brain.

Ground yourself

Look around and name five things you can see, four things you can touch, three you can hear, two you can smell, and one you can taste. This method helps redirect focus from fear to the present moment.

Relax your muscles

Gradually release tension from your shoulders, jaw, and abdomen. Physical relaxation helps calm the nervous system.

Repeat a reassuring phrase.

Silently say, “I am safe. This feeling will pass.” Positive affirmations remind your mind that the danger is not real.

Change your environment

Step outside for fresh air, sit down, or dim bright lights. Small environmental changes can reduce sensory overload.

Using these steps consistently helps shorten the duration and intensity of panic episodes.

How to Deal with Panic Attacks Long Term

While learning how to stop panic attacks in the moment is essential, long-term management focuses on prevention and emotional resilience.

• Identify triggers: Keep a journal of when attacks occur and note potential stressors. Recognizing patterns allows proactive coping.
• Practice mindfulness and meditation: Regular mindfulness exercises help train your brain to remain calm amid anxious thoughts.
• Maintain a balanced lifestyle: Proper sleep, exercise, and a nutritious diet improve stress tolerance.
• Seek therapy: Cognitive Behavioral Therapy (CBT) teaches practical strategies to challenge anxious thoughts and prevent panic recurrence.
• Join support groups: Talking to others who understand can provide reassurance and help lessen feelings of isolation.

Panic Attacks Medication

If lifestyle and behavioral methods are not enough, your doctor may recommend medication for panic attacks. These can include:

• Selective Serotonin Reuptake Inhibitors (SSRIs), such as Sertraline or Escitalopram, and Trazodone or Trazonil, are recommended for long-term management.
• Benzodiazepines like alprazolam or clonazepam are typically used for short-term relief, but are usually used with caution due to dependence risk.
• Beta-blockers are used to control physical symptoms, such as a rapid heartbeat and trembling.

Medication is most effective when used in conjunction with therapy and self-care practices. Always consult a healthcare provider before starting or adjusting medication.

Understanding Subtle Physical Symptoms

Not all panic attacks are loud or visible. Some individuals experience silent panic attacks, where emotional distress is intense but physical symptoms are subtle. You may feel detached, dizzy, or short of breath without obvious outward signs.

These attacks can be just as distressing as physical ones and are often misunderstood or overlooked. Learning relaxation and grounding techniques can help you regain calm without others noticing.

Building a Calming Routine

Creating a daily routine that lessens stress can lower the likelihood of panic episodes. Consider these habits:

• Start mornings with breathing exercises or stretching.
• Limit caffeine and alcohol, as both can heighten anxiety.
• Take short walks to reset your mind during stressful days.
• Use calming apps or guided meditations to help you relax before sleep.

Consistency trains your nervous system to stay balanced even under pressure.

The Role of Nutrition and Hydration

Diet can significantly influence how often and how intensely panic attacks occur. Foods high in caffeine, sugar, or refined carbohydrates can increase heart rate and trigger anxiety symptoms. Incorporating magnesium-rich foods, including spinach, almonds, and avocados, helps stabilize the mood and relax muscles. 

Staying hydrated supports healthy brain and nerve function, reducing dizziness and fatigue that may worsen anxiety. A balanced, nutrient-rich diet provides steady energy and helps the body recover from stress more efficiently.

How Sleep Affects Panic Attacks

Poor sleep can heighten anxiety and make panic attacks more likely. When the brain is sleep-deprived, stress hormones such as cortisol increase, making it more challenging to remain calm in stressful situations. 

Aim for 7 to 9 hours of sleep each night and maintain a consistent bedtime schedule. Avoid screens before bed and create a relaxing environment with dim lights and minimal noise. Quality rest restores emotional balance and strengthens your ability to handle stressful situations calmly. 

When to Seek Professional Help

Occasional panic attacks can happen to anyone, but frequent or severe episodes may indicate panic disorder. If attacks interfere with your daily life, work, or relationships, consult a mental health professional.

A licensed therapist can create a personalized treatment plan combining therapy, medication, and coping techniques. Early intervention often results in faster recovery and improved confidence in managing symptoms. Visit our telehealth service for panic attacks today to connect with a licensed professional and get the support you need—right from home.

Conclusion

Knowing how to stop panic attacks gives you the power to face anxiety with calm and confidence. Panic attacks may feel overwhelming, but they are manageable with the right tools and mindset. Through breathing control, grounding, therapy, and adopting healthy habits, you can retrain your body’s response to stress and regain a sense of peace of mind.

Recovery is a process, not a race. Each time you face an attack and ride it out calmly, you weaken its hold on you. With time, patience, and support, panic attacks become less frequent and less intense, allowing you to live more freely and fearlessly.

Frequently Asked Questions (FAQs)

What are panic attacks, and how are they different from anxiety?

Panic attacks are sudden, intense surges of fear that peak within minutes, while anxiety tends to build gradually and lasts longer. Panic attacks often have stronger physical symptoms, such as chest pain or dizziness.

Can panic attacks happen without warning?

Yes, some occur unexpectedly with no apparent trigger. Tracking your daily stress levels and sleep patterns can help reduce their frequency.

What is the best way to calm yourself during an attack?

Focus on deep breathing, grounding techniques, and gentle movement. Reminding yourself that the episode will pass can help your body recover faster.

Are there long-term treatments for panic disorder?

Yes. Cognitive Behavioral Therapy (CBT) and certain medications are highly effective in managing recurring panic attacks. Combining professional treatment with relaxation and self-care strategies leads to lasting relief.