At A Mission For Michael (AMFM), we understand the paralyzing effect of such attacks. That is why our Virginia, California, and Washington state mental health professionals are skilled at assisting individuals in managing and preventing panic attacks. From cognitive behavioral therapy (CBT) to relaxation techniques, we provide short-term relief and long-term solutions.2
This guide covers what panic attacks are like, quick ways of calming down, longer term treatment strategies, and the role that professional mental health care can take in regaining peace and self-confidence.
A panic attack is a sudden onset of intense fear that triggers severe physical symptoms even when no threat actually exists. The nervous system of the body enters the “fight or flight” state in a panic attack, flooding the body with adrenaline and stress hormones3
Symptoms of a panic attack are as follows:
All these sensations may feel exactly like a heart attack to many. Recognizing what is going on inside your body is the key to soothing yourself in the event of a panic attack.
The vast majority of attacks subside in 10 to 20 minutes, but they can feel like they last forever. Some people also have lingering effects such as fatigue, muscle soreness, or dread of another attack. The constant fear of another attack is one of the main reasons panic disorder can become so disabling if it goes untreated.
Stopping a panic attack is not necessarily going to make it just go away—but some techniques can slow it down and allow you to regain control. Following are productive self-care techniques:
When panic strikes, the tendency is for most individuals to hyperventilate, making dizziness, shortness of breath, and numbness worse. Controlled breathing has the ability to reboot your body. This slows down your heart rate and calms down your nervous system. Try an exercise:4
Panic attacks make you feel disconnected from reality. Grounding techniques bring you back to reality. These interventions interrupt runaway thoughts and bring you back to your surroundings:
Splashing cold water on your face or placing ice cubes in your palms can activate the “dive reflex,” slowing down your heart rate and calming adrenaline. Even stepping outside to get some fresh air or washing your hands under cold water can shift your body out of panic.
Panic is induced by tension. Start at your toes, tense a muscle group for 5 seconds, let go. Move up through your body—calves, thighs, abdomen, arms, shoulders. This routine relaxes the mind and body.
Repeating soothing statements like “This is an anxiety attack, not a heart attack. It will pass.” can quiet catastrophic thoughts. Remind yourself that although unpleasant, panic is harmless.
Here are long-term strategies for wellness that can prevent panic attacks from occurring6:
These changes improve mental resilience and reduce the intensity of symptoms of anxiety.
If you experience recurring panic attacks, then perhaps you should see a professional physician. Panic disorder can be treated and usually some combination of therapy, medication, and self-help strategies.
Medication must always be under the supervision of a medical practitioner so that safety can be ensured and side effects can be monitored.
Because panic attacks may feel like a heart attack, do not dismiss such symptoms as severe chest pain or sudden shortness of breath. If you are uncertain whether you are having a medical emergency or a panic attack, call 911 or seek emergency care immediately.
Once other causes are ruled out, a mental health expert can help develop the appropriate treatment for panic disorder.
We treat panic disorders and anxiety disorders here at A Mission For Michael in an integrated fashion. We provide:
There is no one-size-fits-all treatment plan because each person’s panic episode is unique.
Stopping a panic attack is only the beginning. Long-term recovery is the result of long-term actions that include:
With continuing care, most people see a remarkable reduction in panic symptoms and resume daily life in full.
If you or someone you care about is living with panic attacks, know that recovery is possible. The toughest part is often to call out—but you don’t have to do so alone.
At AMFM, we make it easy with
Call (844) 698-2242 today to speak with our admissions team. With proper treatment, panic attacks can be managed, reduced, and even prevented.
What to Expect
Insurance Verification
Our team will verify if your insurance provider is in-network with an AMFM Healthcare Facility.
Contact From Admission Representative:
Expect a call within an hour from an admissions representative to discuss treatment options.
National Institute of Mental Health (NIMH). Panic Disorder: When Fear Overwhelms. Accessed September 5, 2025. https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms.
Efron, G., et al. 2021. “Remote Cognitive Behavioral Therapy for Panic Disorder: A Meta-analytic Approach.” Journal of Anxiety Disorders, meta-analysis—PMID 33774557. https://doi.org/10.1016/j.janxdis.2021.102385.
National Alliance on Mental Illness (NAMI). Anxiety Disorders. Accessed September 5, 2025. https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Anxiety-Disorders.
Harvard Health Publishing. Relaxation Techniques: Breath Control Helps Quell Errant Stress Response. Updated November 2021. https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response.
University of Rochester Medical Center. 2018. “5-4-3-2-1 Coping Technique for Anxiety.” Behavioral Health Partners Blog (April 10, 2018). https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety
Sarris, Jerome, et al. 2012. “Complementary Medicine, Exercise, Meditation, Diet, and Other Lifestyle Interventions for Anxiety: A Meta-Review of Meta-Analyses.” Journal of Psychiatric Research 47 (11): 1807–17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3434451/.
