How to Stop PANIC ATTACKS in Their Tracks
- Feb 10
- 3 min read
Updated: Feb 16
An AI-Integrated Emotional Wellness Approach
By Mark D. Lerner, Ph.D.
Principal Consultant and Creator, AI-Integrated Emotional Wellness
Over forty years ago, while attending a doctoral program in clinical psychology, I remember Dr. M. Marie Meier, professor emerita, asking our class, “What’s the most common reason why people pursue outpatient psychotherapy?”
She went on to say something I’ve never forgotten: “When the pain of the problem becomes greater than the pain of finding a solution—people will seek help.”
Dr. Meier then referred specifically to panic attacks that are so sudden, intense, and frightening that they force us to act.
A panic attack is a feeling of intense fear or discomfort that triggers severe physical reactions—such as a racing heart, palpitations, chest pain, or dizziness—even without an immediate danger or apparent cause.
The good news is this: panic attacks are highly treatable. And in the moment, they can be interrupted.
Here are three commonly used, evidence-based strategies that effectively stop panic attacks.
1. Controlled Breathing: Regulating the Body First
Recognize that the feeling and sensation of panic are physiological. Our hearts race. Our breathing becomes shallow and rapid. Our muscles tighten. Our body prepares for danger—even when there’s no real threat of danger.
One of the fastest ways to interrupt panic is through deliberate, slow breathing. Close your eyes and focus only on your breathing. Inhale gently through your nose for four seconds, filling your whole body with air. Hold for several seconds, and then exhale slowly through your mouth for six seconds. Repeat.
Lengthening the exhale activates the parasympathetic nervous system—the body’s natural calming response. When we regulate our body, our mind begins to follow.
This isn’t complicated. It’s simple, practical, and remarkably effective—especially when practiced consistently.
2. Cognitive Reframing: Correcting Catastrophic Thoughts
Panic attacks are fueled by catastrophic misinterpretations:
• “I’m having a heart attack.”
• “I’m going to faint.”
• “I’m going crazy.”
These thoughts feel real. But they're interpretations—not facts.
A powerful intervention is to gently challenge the thought:
• “This is uncomfortable, but not dangerous.”
• “I’ve felt this before, and it will pass.”
• “My body is activated, but I'm safe.”
We acknowledge the discomfort and we correct the distortions in our thinking.
When our brain stops signaling imminent danger, panic begins to cease.
3. Grounding: Returning to the Present
Panic pulls toward a feared future. Grounding brings us back to the present. Try this:
• Name five things you see.
• Four things you feel.
• Three things you hear.
• Two things you smell.
• One thing you taste.
This exercise will anchor your mind in reality. It will remind your brain: I’m here. I’m safe. In this moment—nothing catastrophic is happening. Grounding interrupts escalation.
AI-Integrated Emotional Wellness recognizes that while accessible evidence-based strategies such as these can help, techniques alone are not curative. Only the presence of people can offer empathy, warmth, genuineness, compassion, trust, intimacy, nonverbal nuance, shared history, confidentiality, moral responsibility, meaningful accountability, psychological safety, forgiveness, connection, and hope.
If you’re experiencing panic attacks, know that they’re treatable and interruptible. But if they persist—or if the anxiety beneath them feels overwhelming—reach out to a mental health professional. PsychologyToday offers a database of qualified counselors and therapists.
Recognize that while technology can provide accessible, practical information—human presence remains the foundation of healing.
At The National Center for Emotional Wellness, we’re committed to providing practical, evidence-based guidance while never losing sight of what matters most: humanity.