Self-Help Tips To Manage An Acute Panic Attack

Self-Help Tips To Manage An Acute Panic Attack


Panic attacks are intense episodes of fear, apprehension, and discomfort that come suddenly without any warning sign. Such attacks can be very traumatic for people and leave them feeling helpless and vulnerable. If you experience acute panic attacks or know someone who does, then you should take it seriously and seek professional help. However, in emergency cases, self-help tips may help you manage an acute panic attack until you get professional treatment. In this blog post, we will discuss some self-help tips that you can use to manage an acute panic attack.


1) Deep Breathing Techniques

One of the most effective ways to manage an acute panic attack is by using deep breathing techniques, where you breathe in slowly through the nose, hold the breath for a few seconds, and then exhale slowly through the mouth. This technique helps to regulate your breathing and calm your mind and body. You can also count the seconds while inhaling and exhaling, which can help you focus on your breathing and distract you from your anxious thoughts.

2) Practice Mindfulness

Mindfulness is a practice that involves being present in the moment and paying attention to your thoughts and feelings as they arise without judgment. Mindfulness can be very helpful in managing panic attacks by helping you become aware of your thoughts and feelings and allowing you to observe them without reacting to them. You can practice mindfulness by focusing on your breath, listening to music, or focusing on a soothing object in your mind.

3) Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups in your body. This technique helps to release tension and reduce stress in your body. You can start by sitting or lying down in a comfortable position and then tensing and relaxing your muscle groups, one at a time, starting from your feet, then moving up to your legs, stomach, arms, and face. You can hold each tensed muscle group for a few seconds and then release it, gradually moving up the list until you reach all muscle groups.

4) Engage In Soothing Activities

Engaging in soothing activities can also help manage panic attacks. You can engage in activities such as taking a warm bath, reading a book, listening to calm music, or engaging in a hobby that you enjoy. These activities can help distract your thoughts and calm your mind, thus reducing the intensity of your panic attacks.

5) Seek Professional Help

Although self-help techniques can be helpful in managing acute panic attacks, it is important to seek professional help for long-term management of the condition. Seeking professional help can help you understand the root cause of your condition and provide you with the necessary treatment to manage it effectively.



In conclusion, acute panic attacks can be very overwhelming and traumatic, but with proper self-help techniques and professional help, it can be managed effectively. By incorporating techniques such as deep breathing, mindfulness, progressive muscle relaxation, engaging in soothing activities, and seeking professional help, you can reduce the intensity of panic attacks and prevent them from getting worse. If you experience acute panic attacks, do not hesitate to seek professional help from licensed professionals. Remember, you are not alone, and there is help available. If you're seeking for counselors in Richmond, VA, contact Nadia Dhillon Counseling today to schedule an appointment.

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