How to Calm a Panic Attack
A few years ago, I took a family trip to Disney World. While many of the parks are full of fun memories, one experience stands out for a very different reason: Epcot. It was there that I had my first panic attack during the Mission: Space "Journey to Mars" attraction. If you've never been to Disney World, the experience goes far beyond just the rides. Disney is known for immersing visitors in every detail of its attractions, and this effort extends to the wait lines. As we stood in line for Mission: Space, the surroundings made it feel as though we were on a space station, with floor-to-ceiling computers, astronaut uniforms, and equipment you'd expect to find on a real spacecraft. The attention to detail made the anticipation for the ride even more exciting—until the ride itself began.
We were ushered into what looked like a NASA command center, where a video briefed us on our upcoming mission. Each of us was assigned a role—captain, pilot, navigator, or security—before being led into our spacecraft, which was about the size of a small closet. After being strapped into our seats with a metal bar that descended over our shoulders, the ride began. Our spacecraft shook as if it were blasting off into space. The sensation of acceleration was intense, and the screen, which simulated the view from the front of the spaceship, loomed just inches from my face. That’s when the panic hit.
The small, enclosed space made it feel as though I were trapped. The overhead bar locked me into my seat, the screen was too close to see beyond, and I had nowhere to move. I felt completely helpless. My heart raced, my breathing became shallow, and my stomach twisted into knots. I wanted to scream, to beg someone to let me off, but by then it was too late.
To keep from spiraling further, I closed my eyes, trying to avoid letting my panic escalate. Fortunately, having trained many people in managing panic attacks, I knew exactly what to do next.
How to Stop a Panic Attack
Control Your Breathing
A panic attack is your body’s natural alarm system reacting to a perceived threat. When this happens, your body triggers the fight, flight, or freeze response, causing rapid heartbeat, shallow breathing, muscle tension, and a halt in digestion. Essentially, your brain thinks there’s a saber-toothed tiger on the loose—even if there’s no tiger in sight. Focusing on your breath is one of the most effective ways to counteract this response.
To calm your body, take long, slow breaths. Breathe deeply from your diaphragm—let your belly expand as you inhale, not just your chest. Then slowly exhale, drawing out the breath for as long as possible. While I was experiencing my panic attack, I focused on counting my breaths to keep my mind engaged. Inhale for a count of 1-2-3-4, then pause. Exhale slowly for a count of 1-2-3-4-5. Gradually increase the count as you get more comfortable. Many people dismiss deep breathing because they don’t do it properly. It’s essential to focus on the quality of your breath—slow, deep, and controlled.
Release the Tension
Deep breathing helped calm my racing thoughts, but I also needed to release the tension in my body. When you’re panicking, your muscles tense up as part of the body’s survival mechanism. Once my breath slowed, I mentally scanned my body for areas of tension. I tend to clench my jaw and shoulders during stressful moments, so I consciously relaxed those muscles. This step is crucial, as physical tension can amplify the feelings of panic.Ground Yourself
Although I didn’t use grounding techniques during my Mission: Space experience—mostly because I had to keep my eyes closed—I often use them when I feel anxious or overwhelmed. Grounding helps pull your awareness back to the present moment and away from distressing thoughts or sensations. Here’s how to do it:
5 things you can see: Look around and identify five things in your immediate environment.
4 things you can touch: Feel the textures around you—your seat, your clothes, anything.
3 things you can hear: Listen carefully to the sounds around you, whether it’s background noise or the rhythm of your own breathing.
2 things you can smell: Focus on any scents in the air, even if they’re faint.
1 thing you can taste: Notice any lingering taste in your mouth.
Go through these steps repeatedly until you feel more grounded. The more engaged your senses are, the less likely your mind will fixate on distressing thoughts or physical sensations, like rapid heartbeat or shallow breathing.
Wrapping Up
While many articles may list dozens of strategies for managing panic attacks, I believe the simplest methods are often the most effective. The next time you experience a panic attack, focus on controlling your breath, releasing muscle tension, and grounding yourself with your senses. The more you practice these techniques, the better they will work. Panic attacks will become less frequent, and eventually, less intense.
In fact, I haven’t had a panic attack since that fateful trip to Mission: Space—thanks, Disney, for the unexpected practice!