Top 10 Tools to Manage a Panic Attack (That Actually Work)

Also see my Anxiety page.

As a therapist in Philadelphia, I regularly work with individuals navigating anxiety and panic. If you’ve ever experienced a panic attack, you know it can feel terrifying: a racing heart, shortness of breath, dizziness, or the fear that something is seriously wrong. The good news? There are effective, evidence-based tools that can help. In this post, I’ll walk you through 10 practical strategies that can help you manage—and even reduce—panic attacks in the moment.

What Is a Panic Attack?

A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. It often comes with physical symptoms like chest pain, sweating, trembling, and a feeling of losing control. While panic attacks can feel like a medical emergency, they are not dangerous—though they are understandably distressing.

As someone who provides anxiety therapy in Philadelphia, I’ve seen how empowering it can be to build a toolbox of strategies for when panic shows up. You don’t have to “wait it out” or suffer in silence. Let’s walk through 10 tools you can use in the moment.

Top 10 Panic Attack Tools

1. Name What’s Happening

   • Say to yourself: “This is a panic attack. It’s uncomfortable, but not dangerous.” Labeling the experience can reduce fear and restore a sense of control.

2. Ground Through the 5-4-3-2-1 Technique

   • Identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This helps shift focus from fear to the present moment.

3. Belly Breathing (Not Chest Breathing)

   • Place one hand on your chest and one on your belly. Inhale deeply into your belly for 4 seconds, hold for 4, and exhale slowly for 6. Slowing your exhale calms your nervous system.

4. Cold Temperature Reset

   • Splash cold water on your face or hold an ice cube. The shock can “reset” your system by activating the dive reflex and reducing physiological panic symptoms.

5. Movement or Light Exercise

   • Take a short walk or shake out your limbs. Gentle movement releases excess adrenaline and grounds you in your body.

6. Box Breathing

   • Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat. This structured rhythm helps regulate breath and reduce anxiety.

7. Distraction with a Task

   • Pick up a puzzle, doodle, or fold laundry. Engaging in a simple, non-stressful task can redirect your brain away from panic loops.

8. Positive Anchoring Phrase

   • Choose a short, reassuring phrase such as “I’ve felt this before and gotten through it.” Repeat it to yourself to anchor your attention.

9. Progressive Muscle Relaxation

   • Tense and relax each muscle group from head to toe. This helps release tension and send a signal of safety to your brain.

10. Visualize a Safe Space

• Close your eyes and imagine a peaceful, calming place in detail. Use all five senses to immerse yourself in the scene.

NIH estimates that 2.7% of Americans suffer from panic disorder.

What Makes These Tools Effective?

Each of these tools works by interrupting the panic feedback loop. Panic thrives on catastrophic thinking and physical escalation—these strategies help you regain control over both. Many of my clients find that the more they practice these tools when calm, the easier they are to access during an actual panic attack.

Moving Forward

If you’re experiencing panic attacks, know that you’re not alone—and that relief is possible. Therapy for panic and anxiety can help you better understand your triggers, build long-term coping strategies, and reduce the frequency and intensity of symptoms over time.

At Philadelphia Talk Therapy, I specialize in helping adults manage panic attacks, chronic anxiety, and related issues using evidence-based approaches like CBT, mindfulness, and exposure-based strategies. If you’re ready to feel more in control, I’d be honored to help you take the next step. I offer free 30-minute video consultations so you can share what’s going on, ask any questions, and see if therapy feels like a good fit.

Feel free to reach out today. There’s no pressure—just a space to talk and begin sorting things out.

Matt Sosnowsky, LCSW, MSW, MAPP is the founder and director of Philadelphia Talk Therapy. For over a decade, Mr. Sosnowsky has provided psychotherapy services in agency and private practice settings, helping individuals overcome mental health challenges, manage life transitions, and find passion & meaning in life.

Want to learn more about Philadelphia Talk Therapy and how we help with panic and anxiety? Get in touch today.