We all feel stressed sometimes—before a big presentation, when bills are piling up, or after a difficult conversation. And sometimes, that stress builds up so much that it tips over into something stronger: panic.
If you’ve ever had a panic attack, you’ll know how frightening it can be. Your heart races, your chest tightens, you feel dizzy, shaky, maybe even like you’re going to die. But here’s the thing: you’re not alone, and more importantly—you can get through it.
Let’s take a deep breath (literally) and explore how to handle stress and stop panic attacks in their tracks.
What’s Actually Happening When You Panic?
Panic attacks often come out of nowhere—or so it seems. But they usually build up from stress that’s been simmering under the surface.
Here’s what’s going on in your body:
Your brain senses danger (even if there isn’t any real threat), and it flips the “fight or flight” switch. This makes your heart beat faster, your breathing go shallow, and your muscles tense—getting you ready to fight or run. It’s the same system that would’ve helped our ancestors escape lions.
Now? It might just get triggered by your boss’s email.
The good news is: panic attacks are not dangerous, even though they feel horrible. They usually last about 10–20 minutes and then fade. But in that moment, it helps to know what to do.
Step One: Tell Yourself What’s Going On
The first step to stopping a panic attack is recognising it for what it is.
You can quietly say to yourself:
- “This is a panic attack.”
- “It will pass.”
- “I’ve felt this before and I survived.”
This helps your brain feel a little more in control. Panic thrives on fear. But when you name what’s happening, you take some of the power back.
Step Two: Breathe Like You Mean It
When we panic, we often breathe fast and shallow, which actually makes things worse. Instead, try this simple breathing trick:
4-7-8 breathing
- Breathe in through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Slowly breathe out through your mouth for 8 seconds.
Repeat 3–4 times. This slows your heart rate and tells your nervous system, “You’re safe now.”
If counting feels too hard in the moment, just focus on making your out-breath longer than your in-breath.
Step Three: Use Your Senses to Come Back to Now
Panic pulls us into the “what ifs.” What if I faint? What if people stare? What if I lose control?
Grounding yourself in the present moment can help interrupt that spiral.
Try the 5–4–3–2–1 technique:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
It sounds simple, but it really works—because it shifts your attention from fear to your surroundings.
What About Everyday Stress?
You don’t have to be mid-panic to need support. Most of us are carrying daily stress that builds up over time. If we don’t manage it, our bodies stay on high alert, and that’s when burnout or panic can sneak up.
Here are a few ways to keep your stress levels in check:
1. Move Your Body
You don’t need to run a marathon—just a 10-minute walk, stretching, or dancing in the kitchen helps your body release built-up tension.
Exercise also lowers cortisol (your stress hormone) and boosts feel-good chemicals like endorphins.
2. Sleep, Food, and Water
It sounds boring, but your brain needs fuel and rest. Skipping meals or sleep makes your system more vulnerable to stress and panic.
3. Talk It Out
You don’t need to go through stress alone. Talk to a friend, a therapist, or even jot things down in a journal. Getting your thoughts out can help stop them swirling in your head.
4. Say “No” More Often
Burnout often comes from trying to do too much. It’s okay to protect your time and energy. “No” is a full sentence.
But What If Panic Keeps Coming Back?
If you’re having regular panic attacks, it’s a good idea to speak with a GP or a therapist.
You might be dealing with Panic Disorder or another form of anxiety. These are common—and treatable.
Talking therapies like CBT (Cognitive Behavioural Therapy), somatic approaches, or trauma-informed counselling can all help. In some cases, medication can also be useful, especially if panic is affecting your daily life.
You’re Not “Too Sensitive” — You’re Human
Stress and panic don’t mean you’re weak or broken. They mean your body is trying to protect you—even if it’s a bit overzealous about it.
The goal isn’t to never feel anxious. It’s to recognise the signs early, know how to soothe yourself, and get help when needed.
Remember: you’re allowed to feel overwhelmed. But you’re also allowed to take steps towards calm.
If this spoke to you and you’d like help with managing stress or panic, consider reaching out to a therapist. Sometimes having someone walk with you through the storm makes all the difference.
“I Can’t Breathe!” — How to Handle Stress and Panic When It Hits Hard
We all feel stressed sometimes—before a big presentation, when bills are piling up, or after a difficult conversation. And sometimes, that stress builds up so much that it tips over into something stronger: panic.
If you’ve ever had a panic attack, you’ll know how frightening it can be. Your heart races, your chest tightens, you feel dizzy, shaky, maybe even like you’re going to die. But here’s the thing: you’re not alone, and more importantly—you can get through it.
Let’s take a deep breath (literally) and explore how to handle stress and stop panic attacks in their tracks.
What’s Actually Happening When You Panic?
Panic attacks often come out of nowhere—or so it seems. But they usually build up from stress that’s been simmering under the surface.
Here’s what’s going on in your body:
Your brain senses danger (even if there isn’t any real threat), and it flips the “fight or flight” switch. This makes your heart beat faster, your breathing go shallow, and your muscles tense—getting you ready to fight or run. It’s the same system that would’ve helped our ancestors escape lions.
Now? It might just get triggered by your boss’s email.
The good news is: panic attacks are not dangerous, even though they feel horrible. They usually last about 10–20 minutes and then fade. But in that moment, it helps to know what to do.
Step One: Tell Yourself What’s Going On
The first step to stopping a panic attack is recognising it for what it is.
You can quietly say to yourself:
- “This is a panic attack.”
- “It will pass.”
- “I’ve felt this before and I survived.”
This helps your brain feel a little more in control. Panic thrives on fear. But when you name what’s happening, you take some of the power back.
Step Two: Breathe Like You Mean It
When we panic, we often breathe fast and shallow, which actually makes things worse. Instead, try this simple breathing trick:
4-7-8 breathing
- Breathe in through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Slowly breathe out through your mouth for 8 seconds.
Repeat 3–4 times. This slows your heart rate and tells your nervous system, “You’re safe now.”
If counting feels too hard in the moment, just focus on making your out-breath longer than your in-breath.
Step Three: Use Your Senses to Come Back to Now
Panic pulls us into the “what ifs.” What if I faint? What if people stare? What if I lose control?
Grounding yourself in the present moment can help interrupt that spiral.
Try the 5–4–3–2–1 technique:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
It sounds simple, but it really works—because it shifts your attention from fear to your surroundings.
What About Everyday Stress?
You don’t have to be mid-panic to need support. Most of us are carrying daily stress that builds up over time. If we don’t manage it, our bodies stay on high alert, and that’s when burnout or panic can sneak up.
Here are a few ways to keep your stress levels in check:
1. Move Your Body
You don’t need to run a marathon—just a 10-minute walk, stretching, or dancing in the kitchen helps your body release built-up tension.
Exercise also lowers cortisol (your stress hormone) and boosts feel-good chemicals like endorphins.
2. Sleep, Food, and Water
It sounds boring, but your brain needs fuel and rest. Skipping meals or sleep makes your system more vulnerable to stress and panic.
3. Talk It Out
You don’t need to go through stress alone. Talk to a friend, a therapist, or even jot things down in a journal. Getting your thoughts out can help stop them swirling in your head.
4. Say “No” More Often
Burnout often comes from trying to do too much. It’s okay to protect your time and energy. “No” is a full sentence.
But What If Panic Keeps Coming Back?
If you’re having regular panic attacks, it’s a good idea to speak with a GP or a therapist.
You might be dealing with Panic Disorder or another form of anxiety. These are common—and treatable.
Talking therapies like CBT (Cognitive Behavioural Therapy), somatic approaches, or trauma-informed counselling can all help. In some cases, medication can also be useful, especially if panic is affecting your daily life.
You’re Not “Too Sensitive” — You’re Human
Stress and panic don’t mean you’re weak or broken. They mean your body is trying to protect you—even if it’s a bit overzealous about it.
The goal isn’t to never feel anxious. It’s to recognise the signs early, know how to soothe yourself, and get help when needed.
Remember: you’re allowed to feel overwhelmed. But you’re also allowed to take steps towards calm.
If this spoke to you and you’d like help with managing stress or panic, consider reaching out to a therapist. Sometimes having someone walk with you through the storm makes all the difference.