A Therapist’s Guide to Reducing Panic

Prepared by: Beth Friedman, MHC-LP

Panic can indeed be a frightening experience, often leaving individuals feeling overwhelmed and out of control. However, understanding how to deal with it effectively can significantly alleviate its impact.

When symptoms of panic kick in, it may feel like:

 

• • Pounding or racing heart                                               

• • Sweating                                             

• • Trembling or shaking                              

• • Fear of “going crazy”                             

• • Feeling of being detached from reality 

• • Breathing difficulties

• • Sense of terror, or impending doom or death

• • Chest pain or discomfort  

• • Nausea 

• • Fear of dying 

When symptoms set in, remind yourself a few things: 

 

• • This physiological reaction to what our body and mind perceive as a threat, but they do not actually cause physical harm. 

• • As strange as it sounds, this is our body trying to protect us from harm! 

• • These symptoms are brief but may feel intense. They usually peak within 10 minutes and end within 30 minutes. 

What if my panic feels too strong to implement a “wise mind” perspective? 

 

• • That’s OK! This makes sense- remember that your nervous system is on the farther end of your sympathetic scale- bordering on the scale going into a freeze state (when detached feelings occur). It can be harder to bring yourself back down to a grounded state when you’re feeling panicked versus when you’re feeling less-severe symptoms of anxiety. 

 

• • This is when we want to implement mindfulness/grounding techniques or a CBT exercise. Breathing exercises will help calm your nervous system (think of this as a hack when you’re panicked!) 

Here are some mindfulness/grounding techniques that you can use: 

Breathing Exercises: 

 

• • Balance: relax your body and become more present (4-2-4) 
    • Breathe in for 4
    • Hold for 2 

     

    • • Breathe out for 4

 

• • Energize: boost your energy and alertness (4-2) 
    • Breathe in for 4 

     

    • • Breathe out for 2 

 

• • Focus: sharpen concentration and improve performance (4-4-4-4) *box breathing*
    • Breathe in for 4
    • Hold for 4 
    • Breathe for 4

     

    • • Hold for 4 (repeat) 

 

• • Relax: quiet your mind and relieve stress (4-6) 
    • Breathe in for 4

     

    • • Breathe out for 6

 

• • Restore: strengthen your body and restore energy (5-5) 
    • Breathe in for 5

     

    • • Breathe out for 5

 

• • Unwind: release tension and calm your mind (4-7-8) 
    • Breathe in for 4
    • Hold for 7 

     

    • • Breathe out 8 

Other visualization exercises: 

How to Cultivate Mindfulness and Self-Care

https://www.therapistaid.com/interactive-therapy-tool/desert-visualization

https://www.therapistaid.com/interactive-therapy-tool/worry-drop-off

https://www.therapistaid.com/interactive-therapy-tool/grounding-exercise-audio

Building these practices into daily life can create a sense of steadiness, even when panic feels unpredictable. Keeping a small journal of what works for you—whether it’s deep breathing, grounding exercises, or mindfulness techniques—can serve as a personalized toolkit you can turn to anytime. It’s also helpful to remember that panic is not permanent; each episode will pass, and each skill you practice strengthens your ability to navigate the next one. Over time, these tools not only ease panic in the moment but also build lasting resilience. And if you ever feel panic is disrupting your quality of life, seeking support from a trained professional can make a meaningful difference.

If you feel ready to take the next step in managing anxiety and panic with greater confidence, personalized coaching can help. Together, we’ll explore strategies tailored to your needs so you can move forward with calm and clarity. Contact us at Transformative Mindset to schedule your first anxiety therapy session.