How to ground yourself during a panic attack, according to mental health professional

A panic attack can feel terrifying, but your body isn’t breaking—it’s overwhelmed. These grounding techniques help bring you back to the present with gentleness and calm (Image: Pexels)

A panic attack rarely arrives politely, often without a warning. It crashes into your day leaving you breathless, dizzy, and convinced something is terribly wrong. When the wave hits, your first instinct may be fear but you have to remind yourself that you will be fine.

With simple sentences and peaceful approach, you can interrupt the catastrophic thoughts that escalate panic. Emotional and mental health professional Arouba Kabir, Founder of Enso Wellness, explains, “A panic attack can feel as though your mind and body suddenly turn against you. Your heart races, your breath shortens, and you begin to fear that something terrible is about to happen. Yet the truth is gentler: your nervous system is overwhelmed, not broken. That reminder alone can soften the fear.”

Panic often pulls you into a spiral of “what if” and you get into a loop of “What if I faint? What if this never stops? What if something is seriously wrong?” But grounding exercises help redirect you to “what is” — your present moment, your breath, your senses. Kabir adds, “It’s okay to ask for help, call someone or message someone. You don’t have to ‘handle it alone.’ Sometimes regulation happens through connection. After the panic attack, rest your body. It’s like you just ran a marathon you didn’t sign up for. Drink water, sit somewhere soft. Be gentle to yourself.”

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Here are five practical, supportive steps that can help you steady yourself when panic rises.

Ground yourself by noticing one physical sensation with your feet pressing into the floor, your palm resting on your chest, or the texture of your clothes. Bring your attention to your breathing. These small anchors pull you back into the present. Grounding works best when it’s practiced even during calm moments so your body knows where to return when anxiety spikes.

2. Soften the breath

You don’t need perfect breathing techniques. No fancy counts, no special posture. Just focus on lengthening your exhale by one second. That’s it. “Panic hates slow exits. Your nervous system loves them,” Kabir says. Deep, slow breaths signal safety to the body and gradually ease the physical intensity of a panic attack.

3. Hold something cold

If it’s reachable, look for a chilled bottle, an ice cube, even a metal spoon and hold it in your hand. The shock of cold temperature activates your sensory system and cuts through the mental spiral faster than reasoning ever could. Temperature shocks the body out of the spiral faster than logic ever can.

4. Speak to yourself like you would to a child

Your internal voice matters. Instead of pressuring yourself to “calm down,” try gentleness and say it to yourself, “I know you’re scared. But I’m right here. You’re safe.” Your body listens more to kindness than to instructions. Soft reassurance can relax the tension your body is holding.

Also Read: How to handle anxiety, panic attack: Identify the symptoms, triggers, different types for better cure

5. Let the wave move through you

Resisting the panic often makes it stronger. Panic peaks and falls. Let it move like a wave through you. The more you fight it, the stronger it feels. Knowing this can help you ride it out without adding more fear on top of the physical sensations. You can also ground yourself using the 5-4-3-2-1 technique: notice 5 things you can see, 4 you can touch, and 3 sounds you can hear. It brings your mind back from the storm.

FAQs on how to manage panic attacks:

Find a quiet place if possible, practice grounding techniques, and focus on your breath. If needed, call a friend or family member for support.

What should I do after a panic attack?

Rest your body, drink water, and find a comfortable place to relax. Be gentle with yourself and allow time to recover.

How can I prevent panic attacks?

Regular practice of grounding exercises and mindful breathing can help. It's also beneficial to identify and avoid triggers when possible. Seek professional help if panic attacks are frequent.