9 Tips for When Panic Strikes: Finding Peace in the Midst of Anxiety
During the time when anxiety was at its worst, I was raising two girls on my own. Every night, I would read a bedtime story to my youngest daughter before she fell asleep. It was our quiet time together. A simple moment I cherished.
One night, in the middle of reading, a panic attack suddenly came over me. I tried to push through it. I wanted to stay present for her. But I couldn’t. Just a few minutes later, I had to stop.
“Mommy will be back in a minute,” I told her, as I hurried downstairs to be alone.
The panic was rising fast. Fear and dread flooded in.
I felt like I was losing control. My breathing became rapid and shallow. I couldn’t catch my breath. My thoughts spiraled. I felt trapped, desperate to escape, but there was nowhere to go.
I paced the living room floor, back and forth, praying for it to end. In that moment, anxiety and fear were all I could feel.
Then, through the intensity, a small sense of clarity broke through.
Breathe.
Little by little, I slowed my breathing.
Gradually, the panic began to ease.
The episode lasted about twenty minutes, but it felt much longer.
When it passed, I was completely drained.
I went back upstairs, exhausted. As I walked into the room, I saw my little girl sleeping peacefully, the book still clutched in her tiny hands. She had waited for me.
Tears filled my eyes.
I gently took the book from her hands, tucked her in, and turned out the light. A deep sadness settled in as I realized anxiety had stolen that precious moment.
Anxiety intruded on many moments like this during those years.
But even then, deep inside, I held on to a small hope that life would not always feel this way.
That there was something more beyond the anxiety.
It has now been over 20 years since that night.
The road to healing was not quick or easy. It was filled with both hills and valleys. But over time, real change came.
The more I surrendered the pain of my past, the lighter and freer I began to feel.
Today, I can say this with confidence:
There is life beyond anxiety.
A life I once thought was impossible.
9 Tips for Coping with Anxiety and Panic Attacks
If you are someone who is experiencing anxiety or panic attacks,
please know that you’re not alone.
Here are some practical steps that helped me. I hope they can help you regain
a sense of calm when panic rises:
1. Breathe Deeply and Slowly
One of the first signs of panic is rapid, shallow breathing.
When you notice this, gently bring your focus to your breath. Inhale slowly for a count of four, hold for four, and exhale for four.
Repeat this until your breathing begins to steady.
Slow breathing helps calm your body and signals that you are safe.
2. Ground Yourself in the Present
Panic often pulls you out of the present moment, creating a sense of disorientation and fear. To bring yourself back, use grounding techniques like focusing on the physical sensations around you.
You can try the “5-4-3-2-1” technique:
-
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- Identify 5 things you can see,
- 4 things you can touch,
- 3 things you can hear,
- 2 things you can smell, and
- 1 thing you can taste. Grounding techniques help center your mind and body in the present reality, easing the sensation of panic.
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3. Challenge Your Thoughts
Anxiety often fills your mind with worst-case scenarios.
In those moments, gently ask yourself:
Is this fear, or is this fact?
Remind yourself that anxious thoughts are not always true.
They are a symptom and not a reality.
4. Forgive Yourself When Panic Strikes
This is so important.
Panic attacks can leave you feeling embarrassed, frustrated, or even guilty.
This is especially true when they happen around others.
But anxiety is not your fault.
Be gentle with yourself.
Speak to yourself with kindness:
“It’s okay. This will pass. I’m doing my best.”
Self-compassion is a powerful part of healing.
5. Create a Safe Space
Having a place where you feel calm can make a difference.
This could be a quiet room, a cozy chair, or simply a corner of your home.
Add things that bring comfort like soft lighting, calming music, or a soothing scent.
When anxiety rises, retreating to this space can help you feel more grounded.
6. Reach Out to Someone
Panic can feel incredibly isolating.
Reaching out to someone you trust helps. It can be a friend, family member, or therapist who can help ease the loneliness.
Even knowing someone is there can bring comfort.
7. Be Mindful of Triggers
Caffeine, sugar, alcohol, and even constant negative news can increase anxiety.
Pay attention to what affects you.
Try replacing these with things that support your well-being.
Try things like water, herbal tea, or uplifting content.
8. Practice Regular Self-Care
Caring for yourself consistently builds resilience.
This might include walking, journaling, prayer, quiet time, or gentle movement.
Small, steady habits can make a big difference over time.
9. Consider Professional Support
If anxiety feels overwhelming or persistent, you don’t have to face it alone.
Therapy, especially cognitive behavioral therapy (CBT), can be very effective.
In some cases, medication may also help.
Reaching out for support is a step toward healing is not weakness.
A Word of Encouragement
No matter what you are facing today, there is hope.
Anxiety may feel overwhelming, but it does not define your future.
Healing takes time. Progress may come slowly. But it does come.
Be patient with yourself. Be kind to yourself.
And remember this:
Even when anxiety steals a moment,
it cannot steal your future.
Life beyond anxiety is real.
And step by step, you can walk into it.
