How Do I Stop a Panic Attack? Immediate Strategies That Help

You’re Not Losing Control—You’re Having a Panic Attack

Ever feel like your heart is racing out of nowhere, your chest is tight, and you suddenly can’t catch your breath—like something terrible is happening but you can’t explain what?

You’re not alone. Panic attacks can feel terrifying and overwhelming, especially when they show up without warning. Many people describe them as feeling like a heart attack or like they’re “going crazy.”

But here’s the truth: you’re not. What you're experiencing is real—but it’s also treatable and manageable.

In this post, we’re going to walk through what a panic attack is, why it happens, and most importantly, how to stop a panic attack when it’s happening. Whether you’ve had one before or you’re trying to support someone you care about, you’ll find strategies here that work in real life, not just on paper.

And if you’re in Chicago or anywhere across Illinois looking for therapy for anxiety or panic attacks—you’re in the right place.

What Is a Panic Attack?

A panic attack is a sudden wave of intense fear or discomfort that peaks within minutes. It can happen during a stressful moment—or out of the blue when you least expect it. What makes it extra scary is how physical it feels.

Common symptoms of a panic attack include:

• Racing or pounding heart

• Difficulty breathing or chest tightness

• Dizziness or lightheadedness

• Sweating or chills

• Shaking or trembling

• Nausea or stomach pain

• Numbness or tingling

• Feeling detached or unreal

• Fear of dying or “going crazy”

These symptoms usually pass within 10–20 minutes, though they can leave you feeling drained for hours afterward.

Why Do Panic Attacks Happen?

There’s no one reason panic attacks happen—but they’re often your body’s fight-or-flight system being triggered by fear, stress, or even a misinterpreted signal from your brain.

For some people, panic attacks are tied to anxiety, trauma, or phobias. For others, they seem to come out of nowhere.

And here’s something important: you don’t have to know the “why” to find relief.

Let’s start with what you can do right now.

What Helps Stop a Panic Attack?

1. Tell Yourself: “This Will Pass”

It might sound simple, but reminding yourself that this feeling is temporary can ground you. Say it out loud or in your head:

“This is a panic attack. I am not in danger. It will pass.”

This helps interrupt the fear spiral and remind your brain that you’ve gotten through this before—and you will again.

2. Use a Grounding Exercise

Panic pulls you out of the present moment. Grounding pulls you back in.

Try the 5-4-3-2-1 method:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

This gentle mental reset can help break the panic loop and reconnect you with your body and surroundings.

3. Breathe—But Don’t Force It

When you’re panicking, it’s hard to “just breathe.” So let’s try this instead:

Box breathing (used by therapists, athletes, and even Navy SEALs):

• Inhale for 4 counts

• Hold for 4

• Exhale for 4

• Hold for 4

• Repeat

If that still feels too hard, try humming your favorite tune. It activates your vagus nerve (the one that calms your body) and slows your breathing naturally.

4. Try Temperature Shocks

This one might sound strange—but it works. Splashing cold water on your face, holding an ice cube, or putting something cool on your neck can reset your body’s panic response.

It’s called the “dive reflex,” and it signals your nervous system to calm down.

5. Move Your Body Gently

Panic creates a surge of energy. Moving your body can help release it.

Try walking slowly, stretching your arms, or shaking out your hands. Gentle movement tells your body: “We’re safe now.”

Bonus: If you’re able to step outside and feel the air, the sun, or even hear the city buzz around you—that sensory input helps bring you back.

6. Use a Panic Plan

If this isn’t your first panic attack, you might already know what helps—and what doesn’t.

Keep a list on your phone or in your wallet that says:

• “This is a panic attack. I’m not in danger.”

• Grounding exercises

• Breathing tips

• Names of people you can call or text

• A comforting photo or quote

This gives your brain a script when it’s too overwhelmed to think clearly.

When Panic Attacks Keep Happening

You Deserve Support—Not Just Survival Mode

If panic attacks are happening often or impacting your daily life, it might be time to work with a therapist. You don’t have to figure this out alone.

Therapy for panic attacks can help you:

• Understand your triggers

• Learn tools to prevent future attacks

• Feel less afraid of the symptoms

• Rebuild your sense of safety and control

At Mindful Healing Counseling, we provide online therapy for anxiety and panic attacks across Chicago and Illinois. Our therapists offer warm, culturally affirming care for BIPOC, LGBTQIA+, and neurodivergent folks navigating panic, stress, and more.

You don’t need to have all the answers. We’ll walk with you to find them.

You’re Not Broken—You’re Overwhelmed

Panic attacks don’t mean you’re weak, dramatic, or “too much.” They’re your nervous system doing its best to protect you, even if it’s overreacting to the wrong threat.

Many of our clients say things like:

• “I feel like I’m losing it.”

• “No one else understands.”

• “I’m scared to go anywhere in case it happens again.”

You’re not alone—and you’re not stuck.

What Online Therapy for Panic Attacks Looks Like

Therapy That Meets You Where You Are

With online therapy, you can meet with a licensed therapist from the safety and comfort of your own space—whether that’s your bedroom in Logan Square, your office in Naperville, or your car during your lunch break in Peoria.

We’ll help you:

• Understand what panic is doing in your brain and body

• Learn evidence-based tools like CBT and mindfulness

• Feel more in control during high-stress moments

• Create a plan for prevention, not just reaction

You Might Be Wondering…

How do I know if it’s a panic attack and not something else?

If you're ever unsure, it’s always okay to get checked out by a doctor—especially if it’s your first time. But once panic attacks have been ruled out medically, therapy can help you learn how to respond differently when they show up.

What if I panic during a therapy session?

We expect that possibility. Your therapist is trained to help you through it—whether it’s teaching you grounding in real-time or just sitting with you until the wave passes. You don’t have to hide your symptoms in therapy.

Will I have panic attacks forever?

Not necessarily. Many people learn how to reduce or stop panic attacks altogether. With the right support and tools, panic doesn’t have to control your life.

You Deserve Peace—Not Panic

Let’s be honest: panic attacks are scary. But they don’t have to rule your life. You’re not alone in this—and you don’t have to wait until things feel unbearable to get help.

You deserve to feel calm, grounded, and in control.

If you’ve been searching for online therapy for panic attacks in Chicago or anywhere in Illinois, we’re here when you’re ready. We offer compassionate, affirming care to help you feel safe in your own body again.

Because the next time panic hits, you’ll know how to face it—with support, tools, and a reminder that you’re not alone.

Let’s Take the Next Step Together

📍 Located in Illinois? Let’s match you with the right therapist for anxiety or panic support.

🖥️ Fill out our contact form to get started.

📞 Or call or text us at 708-419-3171

We’ll walk with you—at your pace—toward a calmer, more grounded life.