Panic Attacks: What to Do in the Moment (A Calgary Therapist’s Guide)

Panic attacks can feel terrifying. Your heart starts racing, your chest feels tight, your breathing changes, and your body suddenly feels unsafe — even when part of you knows you’re not in danger.

If you’ve ever found yourself googling “what do I do during a panic attack?” while one is happening, you’re not alone. Panic attacks are a common experience, and while they’re deeply uncomfortable, they are not dangerous. There are ways to help your body settle in the moment — and support is available if panic has become a regular part of your life.

Below are practical, therapist-informed tools you can use during a panic attack, plus guidance on when it might be helpful to seek support in Calgary.

What Is a Panic Attack?

A panic attack is a sudden surge of intense fear or discomfort that often comes with physical symptoms like:

• Rapid heartbeat

• Shortness of breath

• Chest tightness

• Dizziness or lightheadedness

• Tingling or numbness

• Feeling unreal or detached

• Fear of losing control or “something bad happening”

  
  

Panic attacks are your nervous system going into high alert. Your body thinks you’re in danger — even when you’re not. The sensations are very real, but they pass.

What to Do During a Panic Attack (Step-by-Step)

You don’t need to do all of these at once. Even one small shift can help your nervous system start to come down.

1️⃣ Slow Your Breathing (Don’t Force It)

Try a gentle rhythm:

• Inhale through your nose for 4

• Exhale slowly through your mouth for 6

  
  

Longer exhales signal safety to your nervous system. If counting feels stressful, simply focus on breathing out slowly, like you’re fogging up a mirror.

2️⃣ Ground Your Body in the Present

Panic pulls your attention into fear. Grounding brings you back into your body and the room around you.

Try:

• Press your feet into the floor

• Name 5 things you can see

• Hold something cool or textured

• Put one hand on your chest and one on your belly

  
  

These small physical cues tell your body: I’m here, and I’m safe right now.

3️⃣ Name What’s Happening (Gently)

Silently or out loud:

“This is a panic attack. My body is uncomfortable, but I am safe. This will pass.”

You’re not trying to talk yourself out of it — you’re helping your nervous system feel oriented and less alarmed.

4️⃣ Let the Wave Rise and Fall

Panic attacks peak and fall, even when they feel endless in the moment. Fighting the sensations often makes them stronger.

Try shifting from:

“Make this stop.” to “This is intense, and I can ride this wave.”

Paradoxically, allowing the sensations to move through your body helps them pass more quickly.

5️⃣ Use Temperature or Movement

If you can:

• Splash cool water on your face

• Hold something cold

• Step outside for fresh air

• Walk slowly and feel each step

  
  

Temperature changes and gentle movement can interrupt the panic loop and help your body regulate.

What Not to Do During a Panic Attack

These are super understandable impulses — and they can accidentally keep panic going:

• ❌ Trying to “logic” your way out of panic

• ❌ Googling symptoms mid-attack

• ❌ Holding your breath

• ❌ Judging yourself for panicking

• ❌ Avoiding your body’s sensations at all costs

  
  

Panic is a nervous system response, not a thinking problem. Kindness and regulation work better than force.

Why Panic Attacks Feel So Intense

Panic attacks are your body’s alarm system going off when there’s no actual threat. This can be linked to:

• Chronic stress or burnout

• Anxiety disorders

• Past experiences or trauma

• A sensitized nervous system

• Fear of the sensations themselves

  
  

Over time, people can become afraid of having another panic attack — which ironically increases the likelihood of more panic. This cycle is something therapy can help with.

When Panic Attacks Become a Pattern

If you’re:

• Avoiding places or situations for fear of panic

• Constantly monitoring your body

• Having frequent or unpredictable panic attacks

• Feeling like panic is running your life

  
  

Your nervous system is stuck in protection mode.

Therapy can help you:

• Understand what’s driving panic

• Learn regulation skills that actually stick

• Reduce fear of your body’s sensations

• Address deeper stress or trauma when relevant

  
  

Approaches like EMDR (Eye Movement Desensitization and Reprocessing) are often used for anxiety and panic linked to past experiences and are recognized as evidence-based by organizations like World Health Organization and American Psychological Association.

Support for Panic Attacks in Calgary

If you’re in Calgary and struggling with panic attacks or ongoing anxiety, you don’t have to figure this out alone. Working with a therapist can help you move from managing panic in the moment to feeling more steady and safe in your body over time.

I offer anxiety therapy in downtown Calgary and virtual sessions across Alberta. If you’re curious about support, you’re welcome to reach out and book a free consultation.