You’re going about your day—maybe in a meeting, driving, or just scrolling—and suddenly it hits: racing heart, tight chest, shallow breathing, spinning thoughts. You’re convinced something’s seriously wrong. Are you dying? Losing control? Going crazy? Nope. You’re having a panic attack.

Panic attacks are surprisingly common, especially among high-achieving millennials who are constantly juggling pressure, performance, and perfectionism. The key to stopping a panic attack isn’t just about reacting in the moment; it starts with understanding what your brain and body are doing when anxiety takes over.

What Is a Panic Attack?

Let’s break down the science. A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. It’s the body’s fight-or-flight system being triggered, often by perceived danger rather than real danger.

Common symptoms include:

• Rapid heartbeat or chest pain
• Shortness of breath
• Dizziness or lightheadedness
• Nausea or stomach discomfort
• Sweating or chills
• Tingling or numbness in hands or feet
• Feeling detached from reality (also known as depersonalization)

The brain misreads a situation as a threat, floods your body with stress hormones like adrenaline, and your nervous system goes into survival mode. It’s biology—not weakness.

Why High-Achievers Are Prone to Panic Attacks

Millennials with perfectionistic tendencies or chronic stress are often operating in a near-constant state of low-level anxiety, which keeps the nervous system activated and hyper-vigilant. You might be:

• Constantly “on”
• Overthinking everything
• Struggling to turn your brain off at night
• Holding yourself to impossible standards

This constant pressure can condition your body to interpret even neutral situations (like a delayed text or a meeting running late) as threats, making panic attacks more likely to strike out of the blue.

How to Stop a Panic Attack in the Moment

When you’re in the middle of a panic attack, your body feels like it’s in real danger, even though you’re not. The goal is to signal safety back to your nervous system and shift from fight-or-flight to rest-and-digest. Here’s how to stop a panic attack using proven, practical tools:

1. Name It

Instead of spiraling, try telling yourself:

“This is a panic attack. It’s uncomfortable, not dangerous. I’ve felt this before, and it will pass.”

Labeling what’s happening can help pull you out of fear and into observation mode, which activates the rational part of your brain.

2. Ground with Your Senses

Engage your five senses to get out of your head and into your body:

• Sight: Choose one object in the room and describe it in excruciating detail—its color, texture, shadows, shape, even flaws.
• Touch: Run your fingers over something textured (like denim, a desk edge, or a bracelet) and describe how it feels—cool, rough, soft, smooth, etc.
• Sound: Close your eyes and listen for the most distant sound you can hear. Then, switch to the closest one.
• Smell: Find a scent around you—your coffee, lotion, the air. If nothing stands out, take a slow breath and notice the “neutral” smell.
• Taste: Take a sip of water or a small bite of something. Pay attention to the temperature, texture, and flavor.

This grounding technique can help interrupt the panic spiral by anchoring you to the present.

3. Try a 4-7-8 Breathing Reset 

When panic hits, your breathing gets shallow and fast, which makes everything feel worse. Slow it down with this:

• Inhale for 4 counts
• Hold for 7
• Exhale for 8
• Repeat for at least 1-2 minutes

Longer exhales help signal to your body that it’s safe, which is key in how to stop a panic attack.

4. Move Your Body

If you feel stuck or trapped, gentle movement can help burn off some of that adrenaline. Try:

• Power walk around the block, focus on your breath
• Overhead stretch, forward fold, or do some shoulder rolls
• Shake out your limbs like you’re brushing off stress
• Pace the room while counting steps or breathing in fours

Physical activity reminds your body it’s not stuck or in danger.

5. Use Cold to Calm Down

Cold therapy can stimulate the vagus nerve and reduce panic symptoms. Try:

• Splashing cold water on your face
• Holding an ice cube
• Using a cold compress on your neck or wrists

This taps into your body’s natural calming response—research shows it can quickly slow down your heart rate and reduce anxiety symptoms on the spot.

What Not to Do During a Panic Attack

While it’s tempting, avoid these common missteps:

• Googling symptoms (it’ll only feed the spiral)
• Trying to “fight it” or force it away
• Escaping the situation too quickly (it can reinforce avoidance)

Instead, aim to ride the wave. Panic attacks usually peak within 10 minutes and fade within 20–30. If you stay grounded and breathe through it, the intensity will pass—even if your anxious brain says otherwise.

After the Panic Attack: What to Do Next

Once it’s over, don’t just move on. Reflect:

• What was happening right before it started?
• What thoughts or situations may have triggered it?
• What helped you move through it?

Keeping a panic log (just a quick note on your phone or journal) can help you identify patterns. 

Preventing Future Panic Attacks

While it’s important to know how to stop a panic attack in the moment, long-term management is key. Here are strategies that build resilience over time:

Build a Nervous System Regulation Routine

Your nervous system needs regular care, especially if you’re a high achiever with anxious tendencies. Try:

• Consistent, high-quality sleep
• Gentle movement like yoga, walking, or barre
• Daily breathwork or mindfulness
• Reducing stimulants like caffeine and alcohol
• Intentional rest—yes, even when it feels unproductive

Therapy Can Help You Get Ahead of Panic

Working with a therapist (especially one who understands anxiety in millennials) can help you:

• Identify and understand your panic triggers
• Challenge anxious thought patterns
• Build a personalized toolkit for nervous system regulation
• Feel supported and validated in your experience

Remember: You’re Wired for Survival

Panic attacks feel scary, but they don’t mean something is wrong with you. They’re a sign that your nervous system is overloaded and needs support. When you know how to stop a panic attack and care for your anxiety before it boils over, you give yourself the power to stay grounded even when your brain wants to hit the alarm.

No need to grind through panic or anxiety alone—there are clear, effective tools and support that can help you reset and stay grounded.

Still need more support? Schedule a free 15-min phone consult to see if we’d be a good fit to teach you how to stop panic attacks (applicable for South Carolina residents).

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by Samm Brenner Gautier, LPC, LPCS-C