🌿 Managing Panic Attacks: Gentle Tools for When It Feels Overwhelming

Panic attacks can arrive without warning — gripping the chest, stealing the breath, and leaving a person feeling like something is terribly wrong. For many, they mimic the symptoms of a heart attack. And whether you’re the one experiencing it or you’re with someone who is, it can feel frightening and out of control.

 

But there is hope.

And there are ways to steady the storm.

 

At Tiny House Therapy, we believe in simple, compassionate approaches that can be used anytime, anywhere. Below are some grounding techniques you can try during a panic attack — or offer to someone who’s struggling.

 

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🌬 1. Breathe with Intention

 

When panic strikes, breathing often becomes shallow or rushed. One way to help your body calm down is by focusing on your exhale.

 

Try this:

•Inhale gently through your nose for 3 seconds

•Pause briefly

•Exhale slowly through your mouth for 6 seconds

•Repeat this cycle for a few minutes

 

The longer exhale signals to your nervous system that you’re safe, helping to settle the “fight or flight” response.

 

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📦 2. Visual Box Breathing

 

Imagine tracing the four sides of a square in your mind as you breathe.

This structured breathing technique helps bring rhythm and calm:

•Inhale for 4 seconds

•Hold for 4 seconds

•Exhale for 4 seconds

•Hold again for 4 seconds

 

It’s simple, quiet, and can be done anywhere — even in a busy public space.

 

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🧠 3. Come Back to the Senses

 

When anxiety takes over, the world can feel disconnected and foggy.

This grounding exercise gently brings your awareness back to the present:

•Notice 5 things you can see

•Feel 4 things you can touch

•Listen for 3 sounds

•Focus on 2 things you can smell

•Identify 1 thing you can taste

 

It doesn’t have to be perfect — it just needs to bring your focus back into your body.

 

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🧊 4. Use Temperature to Shift Focus

 

Cold sensations can jolt the nervous system into a calmer state.

Here are two quick methods:

•Hold an ice cube in your hand and focus on how it feels

•Splash cold water on your face — this can trigger the body’s natural calming reflex known as the diving response, helping slow the heart rate

 

This technique works best when paired with slow, steady breathing.

 

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💛 A Gentle Reminder

 

Panic attacks are distressing — but they are also temporary.

They do pass.

And every time you practise these tools, you’re reminding your body that it’s safe to soften.

 

If you or someone you know struggles with panic or anxiety, know that you’re not alone — support is out there, and small steps make a big difference.

 

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Tiny House Therapy

🪴 Supporting calm, comfort, and emotional wellbeing – one step at a time.

📍 [www.tinyhousetherapy.co.uk]