Panic Attack Management: 9 Immediate Relief Strategies

During a panic attack, try these evidence-based techniques:

1. Diaphragmatic Breathing: 4-sec inhale, 6-sec exhale; activates parasympathetic system.
2. Grounding (5-4-3-2-1): Name 5 things you see, 4 feel, 3 hear, 2 smell, 1 taste.
3. Progressive Muscle Relaxation: Tense/release muscle groups sequentially.
4. Cool Down: Cold water on face/wrists; remove layers.
5. Hydrate: Sip cool water.
6. Sit or Lie Down: Prevent falls from dizziness.
7. Identify Triggers: Note context for future avoidance/preparation.
8. Daily Self-Care: Sleep, nutrition, exercise, stress management.
9. Seek Professional Help: If frequent/severe, CBT and/or medication (SSRIs, SNRIs) are highly effective.

Attacks peak within 10 minutes and subside. These tools reduce intensity and duration.