Panic Attacks: Easing Panic Disorder And Getting Mental Health Support

Medically reviewed by Julie Dodson, MA, LCSW and Laura Angers Maddox, NCC, LPC

Updated July 10th, 2025 by BetterHelp Editorial Team

Panic attacks, often defined as brief episodes of intense fear that may come with physical symptoms like chest pain, difficulty breathing, and chills, can be frightening to experience and challenging to manage. You may gain more control over panic attacks by following the AWARE method, practicing grounding exercises, choosing not to react to the feelings of panic, getting to the root of your anxiety, building a support system, taking care of your physical health, meditating, and working with a licensed therapist that you trust. Online therapy platforms can be an excellent way to connect with a qualified therapist who can guide and support you in overcoming anxiety and panic attacks.

Panic attacks vs. heart attack

A panic attack is generally an episode of intense fear accompanied by intense physical symptoms, such as a racing heart, chest pain, shortness of breath, nausea, dizziness, sweating, chills, and trembling or shaking. During a panic attack, it can be common for individuals to experience a sense of impending doom, like they are losing control or even dying. The physical symptoms can be intense and mimic the experience of a medical emergency; many people have mistaken panic attacks for heart attacks. If you are having constant panic attacks, please know that it can be normal to feel overwhelmed by what you are experiencing.

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Learn to take control of panic attacks

Connect with a licensed therapist

If you are experiencing frequent panic attacks, it may indicate the presence of an anxiety disorder. One of the best things to do may be to find a licensed therapist who can help you develop coping strategies and grounding methods for your specific situation.

AWARE: Acronym strategy for coping with panic attacks

You may cope with a panic attack by being AWARE, which stands for:

A - Accept/Acknowledge
W - Wait
A - Act
R - Repeat
E - End

Each step can encourage you to focus on something other than the chaotic thoughts in your mind. By accepting and acknowledging that the attack is happening, you may regain control. When a panic attack occurs, you might choose to accept it rather than fight against it.

Waiting before acting can refer to choosing not to act just for the sake of acting. This can involve allowing yourself time to formulate a successful plan before acting or reacting. Many calming methods require repetition to ground you so that the panic attack can reach a stopping point and end. This repetition could involve tapping your fingers a certain number of times or noticing 10 things in the room that you’re in. Panic attacks may all end whether you "help" them to do so or not, but having coping methods can shorten the duration and intensity of a panic attack.

Grounding techniques for managing panic attacks caused by anxiety disorders

Grounding is generally defined as an anxiety technique that forces your mind to focus on a repetitive task, such as the 5-4-3-2-1 method. This uses the five senses and requires you to focus on the world outside your mind before repeating the action until your brain becomes distracted from the source of the panic attack. You may begin by focusing on five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. There are likely many grounding techniques that you may find beneficial when a panic attack hits.

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Distract yourself to stop a panic attack

The key to stopping a panic attack is not to let things escalate in the first place. It's likely that you know the telltale signs as they start creeping in, so you may become more anxious as you notice these signs, which can serve to escalate the panic attack. As your adrenaline increases and you breathe faster, you may already be in panic mode, potentially making the attack more likely. You might find something to distract yourself until the panic has passed, like using the phone, cuddling a pet, doing mental exercises like grounding or deep belly breathing, or going outside for fresh air.

Seek help or mental health support for panic disorder

"My anxiety is ruining my life. What should I do?" Everyone deserves help and support. Reaching out for help through professional therapy can go a long way toward stopping constant panic attacks. Therapy can equip you with tools to quiet your mind and thoughts so that you don't think as fast and don’t build up to a panic attack as easily.

Some individuals may seek help through therapy and other treatment options, such as medication. For all guidance regarding treatment options, please consult a licensed medical professional.

Get back in control of panic disorder

When a panic attack hits, you may quickly start to have a sense of being out of control. A panic attack may seem like it comes out of nowhere. One of the major components of managing panic attacks is understanding that you have a certain amount of power over them. You can choose to dwell on anxious thoughts, or you can let those thoughts pass harmlessly through your mind as you learn to stay centered and aware of your surroundings. You can even use the breathing techniques mentioned earlier to slow down your rapid breathing and fast heartbeat. A therapist can guide you through a variety of breathing techniques to find the one that works best for you.

Do some problem-solving

Another way a therapist can treat your symptoms is by helping you examine the problems that are causing the anxiety in the first place. You can learn coping skills, of course, but you can also get to the root of the problem and work to eliminate or come to terms with the reason for your discomfort. For example, if you're in an unhealthy relationship, you can decide whether you want to continue it or not. Choosing to move on may be what you need to leave your anxiety behind. Even if you stay, considering the options and making a firm decision can remind you of the options that are within your control to exercise when you choose.

Build a support network

Because so many people can fail to grasp how hard it is to experience panic attacks, connecting with people who understand anxiety can provide an outlet for your feelings. Your therapist can be the center of this supportive network. They can also direct you to support groups for individuals who are living with anxiety disorders or other types of mental health challenges. You can also build your network by educating your friends and family about what you are experiencing, what it feels like to have a panic attack, and the support you wish to have from those around you. Your therapist might send you educational links or help you learn how to explain anxiety to others in ways they can understand.

Take care of your physical health

Increasing your physical activity may ease anxiety and panic attacks. Exercise can change your brain chemistry in a way that may relieve some of your symptoms. While panic attacks can be generated in your brain, the combination of physical exercise and improved coping techniques can reduce your panic attacks dramatically. This avenue may not work for everyone, especially for those who are already involved in a fitness program. People who live a more sedentary life are likely to see the most significant results.

Talk to a doctor to reduce fear and anxiety symptoms

If you're unsure whether to begin exercising or get involved in a sport, you might talk to both your doctor and your therapist.

Other factors that can be helpful in reducing anxiety levels may include following a nutritious diet and getting adequate sleep. Research has also determined that the decision to quit smoking can lead to a significant reduction in anxiety symptoms as well.

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Learn to take control of panic attacks

Connect with a licensed therapist

Practice meditation

You may understandably have a hard time shifting into a deep meditative state during a bout of extreme anxiety. The key to using meditation for panic attacks is to practice it when you aren’t in the middle of one. As you meditate, you may let go of anxious thoughts. It can take practice, and your therapist or meditation coach may have to go through the process with you step-by-step many times before you begin to see results. The important thing to remember may be that everything you can do to decrease your overall level of anxiety can also work to decrease the intensity of panic attacks when they do come.

Finding a therapist you can trust

Trust can be an important factor when it comes to choosing a therapist, particularly if you experience daily anxiety. You might start by learning about the professional's training, certification, and experience. Sometimes, even seeing a photo of them can put you at ease by giving you a glimpse of who they are. To know if a therapist is right for you, though, you may need to begin therapy and find out for yourself. Once you establish a trusting therapeutic alliance, the work of overcoming panic attacks may become much easier. Be patient and continue therapy sessions, as they can be effective in treating panic attacks and anxiety attacks.

Establishing trust with online therapy

Recent research has pointed to internet-based counseling as a flexible, efficient, and useful alternative to traditional face-to-face therapy. A study published in the American Journal of Psychiatry looked at the effectiveness of online therapy when addressing panic disorder and related issues. Specifically, the study examined the effects of internet-based cognitive behavioral therapy (CBT), which can help those living with anxiety develop coping strategies. Participants generally reported significant decreases in the severity of anxiety symptoms, with 77% of patients no longer experiencing panic disorder at a nine-month follow-up.

Benefits of online therapy in managing symptoms of panic disorder

As outlined above, online therapy can be highly beneficial for those experiencing anxiety and panic attacks. Anxiety can make it difficult to see a therapist face-to-face, and having to sit in traffic to get to an appointment can make seeing a licensed therapist even harder. This is where online therapy may come in and can allow you to attend sessions from the comfort and safety of your own home.

Takeaway

Panic attacks can be frightening to experience, considering the intense fear and physical symptoms that often come with them. There may be many methods of working through and managing panic attacks, such as the following:

Following the AWARE method (Accept, Wait, Act, Repeat, End)
Practicing grounding exercises such as deep belly breathing
Choosing not to react to feelings of panic
Addressing the root of your anxiety
Building a strong support system
Taking care of your physical health
Meditating
Working with a licensed therapist

Frequently asked questions

Read more below for answers to questions commonly asked about this topic.

How do I deal with severe and overwhelming symptoms of fear or worry?

Too much worry can interfere with your daily life. If you’re experiencing this, don’t hesitate to talk to a therapist to receive an appropriate treatment plan. Talk therapy, especially in the form of cognitive behavioral therapy and exposure therapy, can be beneficial to reduce symptoms of fear and anxiety.

How do you deal with a panic attack caused by unbearable anxiety disorders or worry?

Use the AWARE method as we have discussed above. If panic attacks persist, consider therapy (CBT), mindfulness training, or medication as advised by a professional. Medications for symptoms of anxiety may include antidepressants such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs), as well as beta-blockers, benzodiazepines, and buspirone.

What do I do when anxiety is affecting my mental health?

Practice deep breathing – Slow, controlled breaths help regulate your nervous system if you’re experiencing an anxiety or panic attack.
Stay active – Exercise releases endorphins that reduce stress.
Limit stimulants – Reduce caffeine, alcohol, and sugar intake, which can potentially trigger more panic attacks.
Prioritize sleep – Maintain a consistent sleep schedule.
Consume a healthy diet – Maintain a balanced diet that consists of whole grains, fruits, vegetables, fish, and lean meats.
Challenge anxious thoughts – Use logic to counter irrational fears.
Engage in mindfulness – Meditation, journaling, or grounding techniques can help prevent panic attacks.
Stay connected – Talk to trusted friends or family for support.
Set small goals – Focus on manageable tasks to regain a sense of control.
Seek professional help – Therapy (CBT, ACT) or medication may be beneficial if anxiety attacks persist.

Should I ignore a panic attack or visit a mental health expert?

You should not ignore panic attacks, especially those that occur frequently and persist over long periods. Frequent panic attacks could be a sign of an underlying mental health condition. Try to consult a professional to get the proper diagnosis. Before determining a diagnosis, licensed professionals often try to eliminate other mental health conditions that may produce similar symptoms through psychological assessments and physical exams.

How long do panic attacks last?

Panic attacks typically last between five and 30 minutes, though the peak intensity usually occurs within 10 minutes. While they feel overwhelming, they are temporary and not life-threatening. Panic attacks may happen unexpectedly, but they can be managed. If your panic attack symptoms persist longer or occur frequently, consider seeking professional support. Untreated panic attack symptoms can significantly affect one’s daily life. A combination of psychotherapy and medication can be effective in treating panic attacks.

What are the signs of panic disorder?

According to the National Institute of Mental Health, symptoms of panic disorder often begin in the late teens or early adulthood. Some signs of panic disorder can include a racing heartbeat, shortness of breath, and intense feelings of fear. Some people experience a chilling effect or become catatonic due to extreme fear and disorientation.

Panic attacks typically happen unexpectedly and with no apparent reason. However, it can also be triggered by certain situations, such as a high-stress environment, exposure to a traumatic event, underlying psychiatric disorders, and the misuse of alcohol and other substances. Aside from experiencing a significant life stress and traumatic event, having a family history of panic attacks may also increase the risk of a person developing panic attack symptoms. Some individuals may also start avoiding certain situations to prevent panic attacks from happening again.

How to relax your mind when having a heart attack?

If you suspect you’re having a heart attack, the best thing you can do is to contact emergency services right away. Try to relax and control your panic to minimize any risk that may occur in this life-threatening situation.

What triggers panic attacks?

It's possible that your panic attacks occur unexpectedly without any apparent reason. However, several instances may trigger your panic attack. For instance, you may feel panicky when you encounter a traumatic situation. Underlying anxiety disorders can also cause panic attacks.

Individuals with a family history of panic disorder may have a higher risk of developing panic disorder or other anxiety disorders. If you’re someone who experiences frequent unexpected panic attacks and has a constant fear of triggering another panic attack, you may have panic disorder. However, not everyone who experiences a panic attack will develop panic disorder.

Despite the mentioned factors, the exact cause of panic attacks is still not fully understood; it remains unclear why some people experience panic attacks or develop panic disorder when others don’t. If you’re persistently worrying about having more panic attacks, it may be beneficial to consult a mental health professional and receive treatment.

What are the five signs of panic disorder?

The following are signs of panic disorders:

Racing heartbeat
Shortness of breath
Intense fear
Dizziness
Losing control

Other symptoms of panic disorder may include sweating, trembling, difficulty breathing, chest pain, hot flashes, and feeling detached from reality. But how is panic disorder treated? Symptoms of panic disorder are typically treated with a combination of medication and psychotherapy. Relaxation techniques and self-care strategies can also help manage unexpected panic attacks.

How do you stop anxiety disorders quickly, and when do you visit a mental health professional?

You may not be able to stop anxiety disorders quickly. However, relaxation techniques, such as deep-breathing exercises, meditation, and progressive muscle relaxation, can help manage stress, fear, and anxiety. If it’s already affecting your daily life, you must consult a mental health professional right away.

Frequent attacks of anxiety can be debilitating in one’s daily life functioning and relationships, which is why seeking medical help may be beneficial. Seeking a mental health professional can also help identify if you’re dealing with other conditions related to anxiety disorders, such as panic disorder, depression, obsessive-compulsive disorder, and post-traumatic stress disorder.

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The information on this page is not intended to be a substitution for diagnosis, treatment, or informed professional advice. You should not take any action or avoid taking any action without consulting with a qualified mental health professional. For more information, please read our terms of use.

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