How to stop a panic attack from an anxiety therapist in Ohio

Having a panic attack can feel like a near death experience. In fact, your brain wants you to believe that is so. What differentiates a panic attack from an anxiety attack is a feeling of “doom” or dread that death is coming. This is one of the most unpleasant feelings a human can feel and it is no wonder people want some tools for how to avoid or get out of this state of being.

Why do panic attacks happen?

Panic attacks are the result of a part of your brain at the base called the amygdala getting activated which is a fight or flight response. There are two arms of the nervous system; sympathetic which means you are activated to fight or flee to survive an attack and then parasympathetic which we call “rest and digest”. Parasympathetic is business as usual for your organs and fight or flight is where blood goes to the extremities and normal things like digestion freeze. Your nervous system is like an engine and it can rev up like an engine to sympathetic or fight or flight or down to parasympathetic or rest and digest.

A cocktail of stress

Panic attacks happen when your amygdala detects danger, real or perceived, and releases a cocktail of stress hormones to combat this danger. Adrenaline releases into your system and causes increased heart rate, sweating, breathing becomes more shallow, fingers and toes may become numb. We know that vision narrows and peripheral vision may go away (tunnel vision) and you may notice ringing in your ears. Your body is preparing you to actually fight or run from this threat.

You imagine a heart attack

The next thing that can happen is that you interpret these signals as something more serious such as a heart attack. The rapid heart rate, tingling in your limbs, pain in your chest are all screaming at you that something is seriously wrong and you may fear the worst. Many people who have panic attacks will visit and ER to rule out a heart event. This fear loop feeds back into your nervous system making the symptoms peak.

Your body naturally calms down

A panic attack can only naturally last 5 to 15 minutes before it will naturally come back down. It is an acute response meant to get you from danger quickly but you will not stay in that place. Be assured a panic attack will always pass and you will not stay stuck in it forever. You might experience a panic attack hangover, where you feel drained, shaky or on edge for a few hours. Its important to allow yourself to “Shake it out” and rest afterwards. Read the book “Zebras don’t get ulcers” or “The Body Keeps the Score” to understand why shaking/wiggling/dancing after a panic attack helps.

What to do during a panic attack:

1) CHANGE environments, WALK/Run if possible. This is an intervention I don’t see a lot of people talking about which is perplexing because that it what your nervous system is gearing up for you to do is RUN. Why not run if you can? Your body is ready for it and movement is the best way to move those stress chemicals through and kick them out. A brisk walk, run and a change of environment is key. The reason your amygdala got triggered in the first place could likely be a noise (the most sensitive trigger for panic) so make sure to reduce the noise as quickly as you can.

2) DON’T TALK. Your brain wants movement and can’t listen right now. Other than “You’re okay” it is not helpful for someone to talk to you through this. Your language center isn’t on board, the amygdala only listens to the body. It wants to “hear” through the vagus nerve aka your breath, that you are safe. So I encourage loved ones to apply pressure if helpful, be present, help them move away from the noise or simply say “I’m here, you’re okay, you’re safe” but that’s it. Remind your loved one to breath. Otherwise, lots of talking is super NOT helpful.

3) HARNESS THE BREATH. If you slow down your breath, you talk to your fear center. Like I said, the amygdala doesn’t listen to words it listens to the nerves. So slow down your breath like this: IN 4 SECONDS, HOLD 2 SECONDS, OUT 8 SECONDS. Breathe out longer than you breathe in. Breathe with your belly not your shoulders. This expands your diaphragmatic muscle underneath your lungs and sends a signal up your vagal nerve to the base of your brain that the threat is gone. You are safe. Again, you can’t talk to the amygdala in words, only through your nerves which can be spoken to through your breath.

4)Use the 5-4-3-2-1 technique:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

This shifts your focus from racing thoughts to your senses.

5) Release Muscle Tension

Tense and release muscle groups and start with your shoulders, hands, and jaw. This tells your body it’s safe and can exit “fight-or-flight” mode.

6) SMELL

Certain scents can help calm the nervous system during a panic attack because smell is directly linked to the limbic system — the part of the brain that processes emotions and memory. The right aroma can signal safety and relaxation, which helps your body step out of fight-or-flight mode.

Here are some smells that many people find helpful when anxiety spikes:

1. Lavender

• Why it helps: Proven in research to lower heart rate and blood pressure, and promote relaxation.

• How to use: Inhale from an essential oil bottle, put a drop on a cotton ball, or use a roller blend on your wrists.

2. Bergamot

• Why it helps: Bright citrus scent that can lift mood and ease tension. Often used in aromatherapy for stress relief.

• How to use: Diffuse at home or carry a small inhaler stick for on-the-go calming.

3. Chamomile

• Why it helps: Has gentle sedative properties that help ease restlessness and promote a sense of safety.

• How to use: Smell dried chamomile flowers, sip chamomile tea, or use the essential oil.

4. Rose

• Why it helps: Soft floral scent that’s been shown to lower cortisol (the stress hormone).

• How to use: Rosewater spray on your face or pillow, or smell fresh blooms.

5. Peppermint

• Why it helps: Refreshing scent that can help interrupt racing thoughts and bring awareness to the present moment.

• How to use: Inhale from a drop on your palm (diluted) or from a peppermint tea bag.

6. Frankincense

• Why it helps: Deep, grounding aroma often used in meditation; helps slow breathing and center your mind.

• How to use: Use in a diffuser or dab a diluted drop on your hands to inhale.

Tips for Using Scent in a Panic Moment

• Portable tools: Keep a roller blend, aromatherapy inhaler, or tea bag in your bag or desk.

• Pair with breathing: As you inhale the scent, slow your breathing to deepen the calming effect.

6) Shake/wiggle/dance

After the panic attack has subsided, it is important to move by shaking, wiggling, dancing, or jumping on a trampoline. This sounds silly or counterproductive but the body literally heals through movement. The Body Keeps the Score highlights how the body needs to move to process trauma. I encourage you to try it and see what you think.

I hope you found these tools helpful in combating panic attacks. Working with anxiety disorders is what I love to do and would be happy to help you on your healing journey. Book a free 15 minute session with me to see if we could be a good fit! Click “Book a free 15-minute consultation” button to book online!