A panic attack is a sudden surge of intense fear that triggers severe physical reactions when there is no real danger. The symptoms (racing heart, shortness of breath, dizziness, etc.) can feel overwhelming, but it is crucial to remember that a panic attack is temporary and controllable.

The goal in the moment is not to eliminate the fear, but to interrupt the body’s "fight or flight" cycle. Follow these four proven steps immediately to regain control.

Step 1: Control Your Breathing (Diaphragmatic Breathing)

During a panic attack, your body goes into hyperventilation, causing dizziness and worsening your fear. Re-regulating your breathing is the fastest way to signal safety to your brain.

1. Posture: Sit down and place one hand on your chest and the other on your stomach.
2. Inhale Deeply: Breathe in very slowly and deeply through your nose for a count of four (4), feeling your stomach (diaphragm) expand, not your chest.
3. Hold: Hold your breath gently for a count of one (1).
4. Exhale Slowly: Breathe out through your mouth for a count of six (6). Make the exhale longer than the inhale.
5. Repeat: Repeat this slow, deep cycle for several minutes until your heart rate begins to slow.

Step 2: Use Sensory Engagement (The 5-4-3-2-1 Grounding Technique)

Panic attacks cause your mind to fixate on the feeling of fear. The 5-4-3-2-1 Grounding Technique pulls your attention out of your thoughts and anchors it firmly in your immediate physical environment.

Methodically identify the following items, saying them aloud or silently:

• 5 Things You Can See: Notice five things around you (e.g., the pattern on the floor, the clock on the wall, the color of your shirt).
• 4 Things You Can Touch: Feel four distinct textures (e.g., your hair, the roughness of the denim jeans, the smoothness of your phone, the surface of the chair).
• 3 Things You Can Hear: Listen for three sounds (e.g., traffic outside, your own breathing, the hum of a computer).
• 2 Things You Can Smell: Identify two distinct scents (e.g., laundry detergent, coffee, a flower).
• 1 Thing You Can Taste: Identify one thing you can taste (e.g., mint from toothpaste, water, or the inside of your mouth).

Step 3: Shift Your Focus (Cognitive Reframing)

Interrupt the negative thought cycle that fuels the panic. You need to remind your rational mind that the threat is internal, not external.

• Acknowledge, Don't Judge: Tell yourself, "This is panic. This is not danger." Acknowledging the panic takes away some of its power.
• Use the Word "Temporary": Repeat a mantra like, "This feeling is intense, but it is temporary. I have gotten through this before, and I will get through it now."
• Observe Your Symptoms: Treat your physical symptoms (racing heart, sweaty palms) not as signs of danger, but as data points. Tell yourself, "My heart rate is high right now because of anxiety, but it is healthy, and it will slow down."

Step 4: Seek Immediate Contact (24/7 Support)

The moment of panic often hits when you are alone and feel most vulnerable. While your friends or therapist may not be available at 3:00 AM, having immediate, accessible support is essential to prevent isolation and maintain the techniques you just practiced.

• Reach for Your Companion: Do not wait for the feeling to pass before seeking support. Open your digital companion immediately.
• Practice and Process: Use the tool to verbally process the moment of fear or to access guided instructions for the breathing and grounding techniques you just learned.

Pocket Mate: Your Essential 24/7 Support Tool

Learning how to stop a panic attack requires consistent practice and immediate access to tools. This is where Pocket Mate becomes an essential lifeline.

Pocket Mate is the ultimate 24/7 tool that provides companionship and immediate practice tips and techniques when you need them most (like the middle of the night). Our platform ensures you are never alone:

• Instant Access: Access the 4-7-8 Breathing and 5-4-3-2-1 Grounding techniques instantly by asking Pocket Mate to help guide you, without searching through menus.
• Non-Judgmental Space: Use the voice chat feature to immediately process the stressful event without the pressure of speaking to a human.
• Skill Reinforcement: Our supportive companion helps you practice these skills consistently, building resilience so that, over time, panic attacks become less frequent and less severe.

While Pocket Mate is not a crisis center and cannot provide emergency services, it is your always-on guide for immediate stabilization and consistent self-care. If you are in danger or need immediate professional help, please call 988 (National Suicide & Crisis Lifeline) or local emergency services.

Note: Pocket Mate AI™ is not a crisis center. If you are in danger or need immediate support, please contact the National Suicide Crisis Prevention Hotline by calling 988, or reach out to the National Suicide Prevention Lifeline at 800-273-8255, or text 741741 for the Crisis Text Line.

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