How to navigate a panic attack: Practical strategies and personal insights

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Panic attacks can feel overwhelming, but it’s important to remember that you are not alone and that there are effective strategies to help you navigate through them. As someone who has personally faced anxiety and suffered panic attacks in the most inconvenient of moments, I want to share some practical tools that have worked for me, along with a few personal stories. 

But before we begin, I just want to clarify some language.

What’s the difference between an anxiety attack and a panic attack?

I use the terms “anxiety attack” and “panic attack” rather interchangeably. When discussing these things with my doctors and therapists over the years, they have not made much distinction between the two either. 

However, they are technically different. Just so we’re clear – and remember Im not a medical professional — I want to highlight a few of the unique features of the two.

Panic attacks are sudden, intense episodes of fear or discomfort, often peaking within minutes, rarely lasting more than an hour. Panic attacks can be so severe that individuals often feel like they are having a heart attack or are in imminent danger. They can occur unexpectedly and without an apparent trigger. The symptoms of a panic attack are both physical and cognitive, including:

• Rapid heart rate
• Shortness of breath
• Chest pain
• Dizziness or lightheadedness
• Fear of losing control
• Feelings of detachment from reality
• Sweating
• Trembling or shaking
• Nausea or abdominal distress

Anxiety attacks, on the other hand, describe periods of intense anxiety or apprehension. Unlike panic attacks, anxiety attacks are usually linked to a specific stressor or situation. Anxiety attacks build up gradually and can last for an extended period, from minutes to hours or even days. The intensity of symptoms can vary, and the feelings of fear or worry are often more diffuse than those experienced during a panic attack. Common symptoms include: 

• Muscle tension
• Restlessness
• Fatigue
• Irritability
• Difficulty concentrating
• Increased heart rate
• Shortness of breath
• Insomnia

For me, I tend to experience the symptoms of a panic attack when triggered by specific stressors, usually related to feeling physical trapped. Mine are usually short, peaking within minutes and resulting in intense physical sensations and symptoms. Often, building anxiety about something – such as being trapped on a tour bus without a bathroom for hours – can trigger an attack in the moment. Anticipation is a wild beast.

If you or someone you know is experiencing these symptoms, seeking professional help from a mental health provider can provide the support and guidance needed to navigate these challenging experiences.

Tips for getting through a panic or anxiety attack

Below I share with you tips for navigating a panic or anxiety attack that I, myself, have leveraged in my moments of need. Some of them are easier said than done! But I promise you it’s worth trying and putting in the effort so that your anxiety doesn’t control you!

Realize it’s not the end of the world.

First and foremost, understand that missing out on something because of an anxiety attack is not the end of the world. It’s easy to feel like everything is crashing down, but giving yourself permission to miss that event or task can be liberating. Take a step back and remind yourself that it’s okay to prioritize your mental well-being over any obligation.

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Take the shame away by talking about it.

Anxiety often comes with a sense of shame or embarrassment, but this only intensifies the problem. By recognizing that anxiety is a common and manageable condition, you can start to let go of that shame. Talking openly about your experiences is a powerful way to reduce this stigma.

Studies have shown that verbalizing your feelings can be extremely therapeutic. From my own personal experience, this might be the most effective tip I can offer. I used to hide my anxious moments because I was embarrassed and didn’t want anyone to judge me. Hiding the fact that I’m freaking out or on the verge of some major anxiety effects actually amplifies the effects of the anxiety, but the moment I say what Im feeling – and realize that no one is judging me for it – I feel a weight lifted.

When we label these emotions, it reduces activity in the amygdala—the brain’s area responsible for fight-or-flight responses. Talking about what’s bothering us gets the parts of our brain related to speech and language working, making us less reactive and more present. Whether it’s sharing with a trusted friend or family member, or even speaking out loud to yourself, putting your thoughts into words can help make the anxiety feel more manageable and less overwhelming.

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Consider asking your doctor for medication. 

You might be surprised by how many people have a prescription to help them with panic or anxiety. Did you know that in addition to the daily type of pill that you can take – I’m a Zoloft girl, myself – you can also get a prescription for beta blockers (or even something more powerful such as Xanax).

For years now, my doctor has been giving me a prescription for Propranolol, a heart medication that many, many, many people take for in-the-moment anxiety to combat the fight-or-flight response – stage performers, comedians, executives who have to give big presentations. There’s no shame in using the tools that are out there to make your life easier! 

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Distract yourself to change your thoughts.

Sometimes, the best way to break the cycle of anxiety is to distract yourself. Engage in an activity that requires your full attention, whether it’s reading, watching a comforting show, or doing a hobby you love. Changing your thoughts by focusing on something positive can help shift your mindset away from the anxiety.

During our South American cruise in pre-COVID 2020, I desperately wanted to see the penguins in the Falkland Islands. But in order to do that, we had to ride in a tender boat, a bus, and a land-rover – all experiences that were stressing me out and that I knew would trigger my body to go into Anxiety Mode. So, in addition to my beta blockers, I asked my dad to explain the physics of how boats float while we were riding the tender. Do I remember anything about what he said? I do not. Don’t ask me how boats float. But he distracted me for the entire ride (it could have been 10 minutes or an hour, I don’t know, it was such a small boat I hated every moment of it). I was able to fend off any ill-effects during the ride. On the tender ride back to the cruise ship, he lectured me about some other science topic that I, again, do not remember. But hey, I made it back to the cruise ship and got to see the penguins!

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Breathe. Just breathe.

Breathing techniques can be incredibly effective in managing anxiety. One such method is box breathing, which involves inhaling for four seconds, holding the breath for four seconds, exhaling for four seconds, and holding again for four seconds. This method helps slow the heart rate and brings a sense of calm.

During a 2022 trip to Disney, I experienced one of the worst panic attacks I’ve had in recent years, lasting thirty minutes but feeling like hours. Despite feeling trapped and wanting to leave the line, my bestie supported me by counting box breaths, helping me manage the anxiety until it subsided. Thanks to taking control of my breath, I was able to stay in line and enjoy the Na’vi River Journey, a beautiful and relaxing ride.

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Utilize other anti-anxiety tools.

There are many tools at your disposal that can help manage anxiety. Here are a few that I have found particularly helpful:

• Anti-anxiety playlist: Create a playlist of songs that soothe and calm you. Music has a unique ability to influence our emotions and help us relax.
• Move your body: Physical activity can help burn off the adrenaline and calm your nerves. Even a short walk can make a significant difference. One time, when I had to give an in-person presentation to a room full of executives at work, I spent twenty minutes prior to the presentation walking in circles around the office. My boss joined me, talking to me to keep me distracted. The combination of moving my body and changing my thoughts really helped me lower my heart rate and calm down before going into the room. 
• Tapping: Also known as Emotional Freedom Techniques (EFT), tapping involves using your fingers to tap on specific points on your body. Leveraging acupressure and psychology, EFT is an evidence-based somatic intervention. This can help reduce anxiety and stress. I learned about this technique way back in 2009 and can attest to how much it works; I use it regularly! 
• Essential oils: This might be too woo-woo for some, but aromatherapy can help with stress relief, even in the moment with something like a panic or anxiety attack. Scents like lavender, chamomile, and bergamot have calming properties. Use a diffuser or apply diluted oils to your skin.
• Meditation: Practicing mindfulness meditation can help you stay present and focused, reducing the intensity of anxiety attacks.

Remember: you are not your anxiety.

Panic attacks are challenging and anxiety can complicate simply things, but they don’t define you. By using these strategies, you can learn to manage and overcome your panic and anxiety. I hope that by sharing my own personal experiences I’m doing my part of my effort to destigmatize anxiety and show that it’s a common and manageable experience. Remember, it’s okay to seek help and use the tools that work best for you. You’re stronger than you think, and each step you take towards managing your anxiety is a victory. <3