How To Safely Get Through a Panic Attack
Written by SayStudent-admin // 2025/02/03 // Good Health // Comments Off on How To Safely Get Through a Panic Attack

Panic attacks are often overwhelming and can arrive with little warning, leaving you unsure of what to do next. When you’re a student trying to balance academics, extracurriculars, and social pressures, you’re more likely to experience one of these episodes.
If you’ve never experienced one before, you may benefit from these tips on how to safely get through a panic attack. By having some know-how, you can identify the symptoms and help yourself get through the experience with less worry.
Recognize the Signs of a Panic Attack
The first step to getting through a panic attack is identifying that you’re experiencing one. Panic attacks often include symptoms like a racing heart, shortness of breath, shaking, dizziness, chest pain, nausea, or a sudden sense of dread.
There are some noteworthy differences between a panic and anxiety attack, and identifying the differences can help. Panic attack symptoms, while uncomfortable, are generally non-threatening, so once you address them, you can hopefully end the experience without much hassle.
Ground Yourself Using the 5-4-3-2-1 Technique
When a panic attack strikes, grounding techniques can quickly bring you back to the present. One of the most reliable strategies is the 5-4-3-2-1 technique.
The basics of this method is to find five things around you that you can see like your phone or a poster on your wall. Next, try to pick four things you can touch like your bedsheets or the surface of your desk.
Next, name three things you can hear, two things you can smell, and finally, one thing you can taste. This process helps you stay aware of your surroundings and forces your mind to focus, enabling you to calm down.
Breathe Slowly and Deeply
It’s normal to hyperventilate during a panic attack, but this action may make your symptoms more severe by disrupting the oxygen-carbon dioxide balance in your body. One of the best ways to safely get through a panic attack is to try and control your breathing.
It’s always a good idea to sit down, close in your eyes, and inhale deeply on the count of four. Hold your breath for four seconds and then exhale to the count of four. This slow, controlled breathing exercise can loosen your chest and help the episode pass.
Rely on a Safe, Supportive Space
Surroundings play a critical role in managing and resolving panic attacks. If possible, move to a safe, comforting environment where you can be alone or with people who make you feel secure.
For students, this might mean stepping into your dorm, heading to the campus library’s quiet area, or finding a trusted friend. Avoid overstimulating spaces that might intensify your symptoms, like crowded parties or noisy study halls.
Recovering from a panic attack doesn’t always happen quickly, and that’s OK. Anxiety is a valid emotion, and learning to manage it takes time and practice.
If you feel like your panic is becoming harder to control, reach out to mental health services or a trusted professional to get the broader support you deserve.
Image Credit: LIGHTFIELD STUDIOS