At Pinnacle Counseling and Testing, we understand how overwhelming panic attacks can feel. Your heart races. Your hands shake. Breathing becomes difficult. These moments can feel like they take over your life. But you’re not alone, and with simple, proven steps, you can regain control. Let’s look at how to handle panic. Our team at Pinnacle is here to help you find calm and confidence.
What Is a Panic Attack?
A panic attack is when you suddenly feel very scared or worried. Your body may react as if you are in danger. You may sweat. You may feel dizzy. Children, teens, and adults can all have panic attacks. They may come without warning.
At Pinnacle Counseling and Testing, we support everyone, young and old. We help them grasp these episodes and learn useful ways to handle them.
Step 1: Pause and Notice
- Stop what you are doing.
- Tell yourself, “I can handle this.”
- Notice your body.
- Feel your feet on the ground.
- Feel your back against the chair.
Taking a moment to pause gives your mind a chance to slow down. It’s the first step toward calm and something we often coach at Pinnacle Counseling and Testing.
Step 2: Breathe Slowly
- Breathe in through your nose for four counts.
- Hold your breath for four counts.
- Breathe out through your mouth for four counts.
Repeat this three times. Slow, even breaths tell your body it is safe.
Step 3: Ground Yourself
This sensory exercise pulls you out of panic and into the present moment:
- Find five things you can see.
- Name four things you can touch.
- Note three sounds you can hear.
- Acknowledge two smells.
- Recognize one thing you can taste.
At Pinnacle Counseling and Testing, our therapists use grounding. This helps clients connect to the present. It’s a key skill for reducing anxiety.
Step 4: Use a Comfort Object
Keep a small item in your pocket. It might be:
- A smooth stone
- A soft cloth
- A favorite small toy
When you touch it, you focus on the feel. This helps your mind stop racing.
Step 5: Talk to Someone You Trust
- Call a friend or family member.
- Tell them how you feel.
- Ask for a calm voice on the phone.
Talking helps you feel less alone. It also reminds you that you are safe.
Step 6: Move a Little
- Walk in place
- Stretch your arms.
- Clap your hands.
We often recommend light activity at Pinnacle as part of a full anxiety care plan.
Step 7: Repeat a Calming Phrase
Find a short sentence that feels good. You might say:
- “I am safe.”
- “This will pass.”
- “I can breathe.”
Repeat it silently as you breathe.
Step 8: Plan for the Next Time
Write down what helped. Keep those notes handy. With support from Pinnacle Counseling and Testing, you can build a custom action plan to make future episodes easier to handle.
How to Handle Panic Attacks When They Hit in the Moment
You can learn how to handle panic attacks when they hit by practicing these steps when you feel calm. Practice makes it easier to remember in a panic.
When to Seek Help
If panic attacks happen often, it can help to talk with a counselor. At Pinnacle Counseling and Testing, we know how to help. We start with a complete check of your feelings and thoughts. This is called a diagnostic evaluation. It helps us learn about you and your needs.
Evidence-Based Treatments We Use at Pinnacle Counseling and Testing
Individual Therapy
- You meet one-on-one with a counselor. You learn new ways to manage panic and worry.
Group Therapy
- You meet with others who feel the same. You can share tips and feel less alone.
Couples and Family Therapy
- Sometimes, panic affects the people you love. We help everyone learn to cope together.
All our treatments use proven methods. We call these “evidence-based.” They work because research shows they help. Contact us today.
Who We Help
- Adults learn skills to stop panic at work or at home.
- Adolescents find support while they grow.
- Children get help in a caring way.
No matter your age, we personalize your plan. Anxiety and stress should not control you.
Testing Services
Beyond therapy, we offer psychological testing. These tests help us learn more about you.
- You get one test at a time.
- After testing, a licensed psychologist explains the results.
- You get clear steps to feel better.
Testing can show if you also need help for other concerns, like trauma or OCD.
Tips to Keep in Mind
At Pinnacle Counseling and Testing, we encourage small daily habits that create lasting change:
- Practice daily. Try your breathing and grounding every day for a few minutes.
- Stay active. A short walk can ease stress.
- Eat and sleep well. A good meal and rest make your body stronger.
- Talk often. Share your thoughts with a friend or counselor.
Small steps each day build considerable strength over time.
Final Thoughts
Panic attacks can feel frightening. But you are not alone. You can learn how to handle panic attacks when they hit with simple steps. Practice breathing. Ground yourself. Talk to someone. Seek help from a caring counselor.
At Pinnacle Counseling and Testing, we are here for you. We treat anxiety, trauma, OCD, and selective Mutism. We will use a complete evaluation to get to know you well. Then, we use therapy and testing, which work. Our team will help you achieve the best mental health. You shouldn’t let stress and anxiety rule you. You have the ability to remain composed and secure.
FAQs
Do comfort objects help?
Yes. A small item like a smooth stone or soft cloth can change your focus and help you feel calmer.
Can talking to someone help?
Definitely. Calling a friend, family member, or a counselor at Pinnacle Counseling and Testing gives you comfort and reminds you you’re not alone.