What should I do during a panic attack? CBT Skills that actually work | Ep. 507

In this episode, I walk you through what to do when you’re in the middle of a panic attack. I explain what is happening inside your body and why symptoms like a racing heart, dizziness, shortness of breath, nausea, shaking, or feeling disconnected can feel so frightening. Instead of treating these sensations like an emergency, I encourage you to recognize the panic response for what it is, soften your body, breathe gently, and create a safe and compassionate space for those uncomfortable sensations to rise and fall.

I also share practical strategies for moving through panic without fighting it or running away from it. We practice the 5-4-3-2-1 grounding technique to reconnect with the present moment, while remembering that the goal isn’t necessarily to make the panic disappear. Instead, we want to practice staying engaged with our lives and continuing to do what matters to us, even while anxiety is present.

Most importantly, I explain that having a panic attack does not mean you’ve failed. Success can look like staying instead of escaping, softening instead of resisting, treating yourself kindly, and continuing to take small steps toward what matters to you. Each time you practice these skills, you have an opportunity to build greater confidence in your ability to handle panic when it shows up.