How to Get Through a Panic Attack

Have you ever dealt with panic attacks? Here are my tips on how to get through a panic attack, should you ever have one. My first panic attack came out of no where. I woke up in the middle of the night and my heart was racing. My mind was going a million miles a minute and I really just wanted to crawl out of my skin.

I woke my husband up and was pretty sure that he needed to race me to the ER because I was dying…then we figured out I was having a panic attack. 

It was so scary! 

Sadly, I have had to deal with them more times since that first night, but I have learned a bit about how to get through them. For me, the panic attacks came on after a physically rough miscarriage.

It was then that I realized my body needed some healing and my journey to learning about Hashimoto’s started. There is a lot you can do to help your body and get rid of anxiety, but today I want to share my tips for how to get through a panic attack, should you ever have to deal with one.

How to Get Through a Panic Attack Panic attacks can be scary, especially if you’ve never had one before. Getting through them will be different for everyone, but here are my top 8 tips for how to get through a panic attack.

1. Breathe 

It sounds kind of silly and simple, but I know I find myself holding my breath at times when I’m in the middle of a panic attack. Focus on breathing in and out. It doesn’t even have to be deep breathing but just even breathing. In and out. This often helps reduce my heart rate.

2. Repeat a song, verse or poem 

I realized the more I thought what was going on with my anxiety, the more escalated I would get. So, I started to recite song lyrics in my mind.

At first I would keep repeating the same line, but after awhile I find myself focusing and getting through the song. I keep doing this until I am calmer. This one really helps me when I am in bed trying to sleep. It doesn’t have to be a song, it can be a poem, Bible verse, or anything else, but pick something that brings you comfort and peace of mind. 

3. Don’t be alone 

I was afraid to tell people about my panic attacks when they first started happening. I realize how foolish that was on my part and really find relief when I share it with someone. Find the person you trust the most and have them there for you. It’s not always about talking but about being supported and not being alone.

4. Get comfortable 

During a panic attack, I get cold and shiver. For me, I like to get bundled up in a sweater, under a heavy blanket, or even get in the shower to feel warmth. This is different for everyone but finding things that bring you comfort will help lessen the severity of the attack.

5. Fresh air 

If you are inside, getting yourself outside to breathe in fresh air can be a miracle. There is something calming about the ‘new’ air filling your lungs.

6. Walk Barefoot 

I know, this sounds hokey, but taking a walk outside in my bare feet helps ground me. I can feel my body start to calm and my muscles relax. Read more about grounding here.

7. Herbs and Supplements 

This will be very different for everyone, but if you can recognize certain physical triggers, you may be able to find a supplement that can help lessen them. 

For some people this is magnesium, for others it can be adaptogenic herbs. Jessica has a great post on them, here. She also has a series that spotlights a variety of adaptogens here. For me, Rescue Remedy works well during the attack.

8. Essential Oils

I love oils for when I am feeling panicky. Breathing in their aroma can help calm me down. Oils are very personal and you need to find out which one(s) work well for you. There are some great blends that I love but if you are new to oils, lavender is a great one to get started with for panic attacks.

Panic attacks are scary. I have full sympathy for anyone that has had to experience one, since I too have had to deal with them.