6 Things to Try During a Panic or Anxiety Attack

A panic or anxiety attack can be terrifying. While they aren’t dangerous, it can be hard to remember that in the middle of one. Luckily, with help from a psychiatrist, it gets easier to learn the signs of one coming and how to manage them.


Here are a few simple tips you can do if you experience a panic or anxiety attack:


Stand Up or Sit

Lying down might seem like the best option, but instead of relaxing it can restrict breathing, making the attack worse. Try sitting down or standing up. This will allow you to take deep breaths or pace away excess energy.


Drink Water

There’s a reason everyone offers water when someone is panicking. Take slow small sips of cold water to help you. Focus on the cool water as you drink it. Focus on the feeling of it going down your throat; this will distract you from whatever is causing you to panic. Dehydration can heighten anxiety so make sure to stay hydrated!



Breathing may seem like a silly tip, but focusing on the breath can really help. There’s a reason this is one of the most recommended tips. Breathe in slowly for three counts, and then out for three.


Open the Window

Fresh air does wonders for our brains. The outside also provides a lot of sensations for you to focus on. Open the window or step outside for a few moments. Take note of the smells, sounds, and temperature.


Fidget and Move

During a panic or anxiety attack, the body creates adrenaline. Your body is stuck in a fight or flight stage. Give your body a way to express some of that extra energy. Pace the room, fidget with a toy, click a pen, or toss a ball. Do anything to channel it!



Distract is one of the best ways to pull yourself out of an attack. Tasks that require mental focus but little energy are best. Puzzles, word games, or even certain mobile games are great.


If you’re struggling with anxiety, you don’t have to go through this alone. Our caring team of mental health professionals, psychiatrists, and holistic providers can help. Please feel free to contact us to make an appointment. You are not alone and we are here to help.

Dr. Raul J. Rodriguez

Dr. Raul Rodriguez


Existing patients, please text 561-409-7296 for follow-up appointment requests or if you have medication concerns please text 561-409-7296.