16 quick panic attack treatments at home for you to try. When I use sound therapy, it calms me down within seconds. I listen to white noise all the time, and I always meditate everyday. These techniques have brought my anxiety down tremendously and bounced back from panic attacks quickly.
The physical symptoms of a panic attack can include a racing heart, trouble breathing, chest pain, dizziness, sweating, shaking, and even nausea. These feelings can be scary and overwhelming, sometimes making people think they’re having a heart attack or losing control. But here’s the good news—panic attacks aren’t dangerous, and they will pass.
On top of the physical symptoms, panic attacks can also hit emotionally, with feelings of intense fear or dread. It’s not uncommon to feel like you’re losing your mind or that something terrible is about to happen. Some people also feel disconnected, almost like they’re watching themselves go through it from the outside.
16 Techniques to Help in the Middle of a Panic Attack
Forest Bathing
Spending time in a forest can really help you relax by shifting your focus to the little details around you. It’s a great way to ground yourself and ease stress or feelings of panic.
I love nature, so this fits perfectly with me. There is a forest preserve close to my house, and I love walking on the trails. My first date with my ex-husband was walking in a forest preserve with his dogs. It’s such a peaceful and serene place, surrounded by tall trees and the sounds of birds chirping.
Sound Therapy
16 quick panic attack treatments at home that work wonders. Listening to calming sounds like binaural beats, white noise, or Tibetan singing bowls can soothe the nervous system and promote relaxation.
You have lots of choices for white noise machines on Amazon. Same with the Tibetan singing bowls. Of course, you can find anything on Amazon. You can find binaural beats on YouTube or Spotify.
The Tibetan singing bowls are the coolest thing I have ever heard. They’re relaxing and calm your nerves fast. I found that Tibetan singing bowls have been used for centuries by Buddhist monks for meditation and healing purposes. They are made from a combination of metals, such as copper, zinc, and iron, which each produce a unique sound when struck.
Art Therapy
Doing creative activities like painting, drawing, or coloring is a great way to turn anxious energy into something productive. It helps you express yourself and let out emotions in a healthy way.
I remember I drew a sailboat with colored pencils just by looking at a picture from a magazine. My brother liked it, so he framed it and put it on the wall. I have no clue if he still has it. I’ve always loved drawing, but never did too much of it. I guess life just got in the way.
I never thought of myself as an “artist”, but now I realize that anyone who creates art is an artist. And it doesn’t have to be perfect or even good, as long as it comes from the heart.
Acupressure
16 quick panic attack treatments at home, such as acupressure. Pressing points like the “Hegu” point (right), can quickly help ease physical symptoms of panic and tension. It’s a simple technique you can try anytime at home.
I learned how to do acupressure while in massage school. Although, nobody requested it at all the places I worked at. With my memory fading, some of what I was taught is disappearing. However, I still remember the basics and found it helpful for myself, family, and friends.
Acupressure is an ancient form of healing that involves applying pressure to specific points on the body. It is based on the same principles as acupuncture, but uses fingers instead of needles to stimulate energy flow in the body.
During my massage training, we were taught about different pressure points and their corresponding benefits. For example, pressing on a certain point on your hand can help alleviate headaches or migraines. Another point near the base of your skull can relieve tension in your neck and shoulders.
Breathing Exercises
Taking deep, steady breaths is an easy way to relax your body and mind. Try techniques like 4-7-8 breathing or belly breathing to slow your heart rate and calm those panicky feelings.
This breathing technique saved me when I was actually at my doctor’s office. Perfect time to have a panic attack, right? At least they know I don’t fake them. The nurse kept telling me to breathe in, hold it, and then slowly let it out. I could feel my heart rate slowing down and the tightness in my chest easing up. It was like magic.
As someone who suffers from anxiety, I know how debilitating a panic attack can be. It can strike at any moment and make you feel completely out of control. That’s why having coping mechanisms, such as this breathing technique, is so important.
Mindfulness Practices
Focusing on the present moment, like paying attention to your breath or what’s around you, can help take your mind off racing thoughts during a panic attack.
I had a panic attack at Walmart when I went there to pick up a few things. I stayed in the store too long, and I was at the back of the store. Instead of running all the way through the store to the outside, I found a nice quit aisle to focus on my breathing and started reading all the product names. The panic attack was gone within a minute.
Meditation
16 quick panic attack treatments at home, such as meditation. Guided meditations or just taking a moment of stillness, can help you feel less stressed and more relaxed. Meditation can bring a mental shift that makes it easier to manage anxiety.
I meditate at least two times a day, sometimes three. It lets me relax, which is something I don’t get too much of nowadays. I go into a whole other dimension. I’ve never experienced it before. The nighttime meditation is the one that gets me. It is so mind-blowing for some reason!
I also like guided meditation, because you can envision a serene place where nothing bothers you. Everything is so soothing.
Herbal Supplements
Supplements like chamomile, valerian root, or passionflower can help you relax naturally. Adding tea or tinctures to your routine might be a simple and soothing way to ease panic.
I just ordered some valerian root to knock me out at night so I can sleep. We’ll see if it works. Basically, I’m sleeping every other night. I heard valerian root is a natural sleep aid, so I figured I would give it a try. Plus, it’s better than relying on medication every night.
Many people turn to valerian root as an alternative to prescription or over-the-counter sleep aids, which can often have side effects or be habit-forming. Valerian root, on the other hand, is considered safe and non-addictive.
Yoga
16 quick panic attack treatments at home, such as beloved yoga. Yoga brings together slow, deliberate movements, deep breathing, and mindfulness. It’s a great way to lower stress and strengthen the connection between your body and mind.
I stopped doing yoga when the Parkinson’s hit me. But, I tried to do it everyday before that. I wasn’t good at it, but at least I tried. Now, I struggle with simple tasks, like getting dressed or cooking a meal. It’s frustrating to not do the things I used to enjoy. However, I’ve found that writing has become my new form of therapy.
When I started writing, it was just for myself. But then a friend suggested I share my story on my blog. At first, I was hesitant and self-conscious about putting my personal struggles out there for the world to see. But as I received positive feedback from readers who could relate to my experiences, I realized the power of sharing our stories.
Aromatherapy
Essential oils like lavender, bergamot, or ylang-ylang are great for creating a calming vibe. You can diffuse them in your room or even apply them directly for a soothing effect.
Again, I learned about aromatherapy in massage school. Lavender was the most popular. I would mix it with the lotions. It’s very calming and relaxing. I also learned about different essential oils that are good for specific ailments or conditions. For example, peppermint is great for headaches, and eucalyptus is good for respiratory issues.
Aromatherapy has been used for centuries as a natural healing practice, utilizing the scents of various essential oils to promote physical, mental, and emotional well-being.
Progressive Muscle Relaxation
This means tensing and relaxing different muscle groups to let go of physical stress. It’s a great way to help with panic symptoms.
As you go along, notice how your body feels during the tension and release. Are there areas where you’re holding on to tightness? As you relax each muscle group, imagine that tension melting away, leaving you feeling lighter and more at ease.
I use progressive muscle relaxation right before I start to meditate. It helps relax my body, so it’s easier to put my mind at a certain level right away. Progressive muscle relaxation is a technique where you tense and relax different muscle groups in your body. This helps release any tension or tightness that you may be holding on to, allowing your body to fully relax.
Start by getting comfortable—either sitting or lying down. Close your eyes and take a few deep breaths. Begin with your toes: tense them up for about 5-10 seconds, then let go. Pay attention to how they feel when tense compared to when they’re relaxed. Move on to your calves, tensing and relaxing them for the same amount of time. Then move upward to your thighs, buttocks, stomach, chest, arms, hands, shoulders, neck and finally your face.
After going through all the muscle groups in your body, take a few deep breaths and focus on fully relaxing each part. If you notice any remaining tension or tightness in a particular area, try tensing and releasing that specific muscle group again.
Grounding Exercises
16 quick panic attack treatments at home, such as grounding exercises. Paying attention to textures, sounds around you, or the feeling of your feet on the ground, helps ground you in the moment and break out of panic spirals.
This is how I was taught in massage school: envision you have tree roots growing out of the bottom of your feet, going into the earth. Make sure you feel anchored into the earth. I tell you, it is the weirdest feeling in the world. But it works.
As you stand or sit, visualize these roots spreading out and connecting with the earth’s energy. Call upon this grounding force to help you feel centered and stable. Take a deep breath in as you imagine yourself being supported by the strength of the earth beneath you.
Next, focus on your spine and imagine it as a tall tree trunk. Feel your body lengthening upwards towards the sky, branches reaching for the sun. Allow yourself to feel strong and grounded like a tree.
Now let your mind wander to any worries or stressors that may be weighing you down. As you exhale, release them from your body and imagine them being absorbed into the earth through your roots. With each breath, feel lighter and more at ease.
Stress Management
Building a stress management toolkit—like picking up hobbies, staying connected with others, and practicing relaxation techniques—can really help ease general anxiety and lower the chances of panic attacks. Stress and anxiety can feel overwhelming and make it hard to get through daily life, which is why having some go-to tools in place can make a big difference.
Hobbies are an awesome way to take your mind off stress and give yourself a mental break. Doing something you enjoy can even release endorphins—those feel-good chemicals that boost your mood and help with anxiety. Whether it’s painting, gardening, or playing an instrument, find something you love and make it part of your routine.
Laughter Yoga
16 quick panic attack treatments at home that work incredibly well. Combining laughter with controlled breathing creates a positive feedback loop. Laughter releases endorphins and relaxes your body, which can mitigate stress quickly. Laughter Yoga is a unique and effective way to incorporate laughter into your daily routine.
The concept of Laughter Yoga is based on the scientific principle that even forced laughter can provide similar benefits as spontaneous laughter. By engaging in playful activities and laughing together, individuals can experience the physical, emotional, and social benefits of laughter.
Pet Therapy
Spending time with pets or emotional support animals can lower cortisol and increase oxytocin, offering emotional comfort during stressful periods.
I believe in pet therapy wholeheartedly. Pets have such a way of leaving their footprints on our hearts. They come into our lives with such tenacity, and when they’re gone, they will never be forgotten. They become part of our family and bring us so much joy and comfort.
Plenty of studies show how beneficial pet therapy can be for people dealing with physical, mental, or emotional challenges. It’s been shown to help lower stress, anxiety, and depression—and even reduce blood pressure. Pets have an amazing way of offering unconditional love and support, no strings attached.
Digital Detox
Disconnecting from screens eliminates overstimulation and anxiety triggers. Take this time to unwind, engage in self-care, or try one of the techniques above.
I believe that there should be some time to stay away from our phones and computers for the sake of sanity. So much information is based on social media, that whatever someone publishes on them, it’s taken as the truth. There is so much lying going on these days, who knows what the truth is anymore.
Sum It All Up
16 quick panic attack treatments at home that are effective. If you ever have a panic attack, remember—you’re not alone. Millions of people deal with anxiety and panic disorders every day. Those sudden waves of fear, intense worry, and physical symptoms can feel overwhelming, but you’re not the only one going through it. Panic attacks can happen out of nowhere or because of specific triggers, like crowded places, social events, or certain fears. They usually peak within about 10 minutes, but sometimes last longer.
It’s also worth remembering that our minds can blow things out of proportion, making situations feel scarier than they really are. By questioning those thoughts and looking for evidence against them, you can start to take away their power.
Articles About Panic Attack Treatments at Home
13 Ways to Stop a Panic Attack
Panic attacks and panic disorder
Panic Attacks: Care Instructions
Natural Remedies to Alleviate Anxiety
Have a Good One,
Cindee Murphy
“One Voice Practicing Panic Attack Treatments at Home”
“Stress is an ignorant state. It believes that everything is an emergency. Nothing is that important.” —Natalie Goldberg
“I just give myself permission to suck…I find this hugely liberating.” —John Green
“Anxiety is a thin stream of fear trickling through the mind. If encouraged, it cuts a channel into which all other thoughts are drained.” —Arthur Somers Roche
“You cannot always control what goes on outside, but you can always control what goes on inside.” —Wayne Dyer
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