Panic Attack First Aid: 7 Quick Strategies to Regain Control at Lyte Psychiatry

Best Psychiatrist and Therapist Near You (Affordable Adults and Adolescents Therapist and Psychiatrist Near You) – Dallas, TX

A panic attack can feel like a tidal wave crashing out of nowhere—your heart races, your chest tightens, and you may even feel like you’re about to pass out or die. It’s terrifying, but here’s the truth: panic attacks are temporary, treatable, and manageable.

At Lyte Psychiatry in Dallas, TX, we work with adults and adolescents every day who experience panic and anxiety—and we equip them with real tools to take back control in the moment.

Here are 7 quick strategies to help you navigate a panic attack when it hits.

1. Deep, Measured Breathing

One of the fastest ways to calm your nervous system is to control your breath. Try this:

👉 Inhale for 4 seconds

👉 Hold for 4 seconds

👉 Exhale for 6 seconds

Repeat for 1–2 minutes. Slower exhalations help signal to your brain that you're safe.

2. Ground Yourself with the 5-4-3-2-1 Method

This powerful mindfulness technique brings your attention back to the present moment:

✅ 5 things you can see

✅ 4 things you can touch

✅ 3 things you can hear

✅ 2 things you can smell

✅ 1 thing you can taste

This sensory-based method helps shift your focus away from panic and back to your body and surroundings.

3. Say “This Will Pass” Out Loud

Panic attacks feel dangerous, but they are not life-threatening. Tell yourself:

“I’ve felt this before. It will pass. I am safe.”

Affirming thoughts break the mental loop of fear and remind your brain that the danger isn’t real.

4. Use a Calming Object

Keep a comfort object with you—a smooth stone, a piece of jewelry, a small photo, or even a scent you like. Focusing on its texture, temperature, or smell can provide a calming anchor during a panic attack.

5. Move Your Body (Gently)

When your body is flooded with adrenaline, try releasing it through movement:

• Take a walk

• Stretch your arms and legs

• Shake out your hands

• Do gentle jumping jacks

Physical motion helps discharge the “fight-or-flight” response and restore balance.

6. Splash Cold Water or Hold Ice

The shock of cold water activates the dive reflex, a calming response in the body that slows your heart rate and helps you feel grounded fast.

• Splash cold water on your face

• Hold an ice cube

• Run cold water over your wrists

It might be uncomfortable, but it can cut through the panic quickly.

7. Text or Call a Trusted Person

You don’t have to go through it alone. Reach out to a friend, loved one, or therapist. Even saying, “I’m having a panic attack and need support” can help break the isolation and remind you that help is close.

Long-Term Support for Panic and Anxiety

These strategies work best as short-term “first aid,” but lasting relief comes from getting to the root of your anxiety.

At Lyte Psychiatry, we offer:

✅ Expert psychiatric care and evaluations ✅ Cognitive-behavioral therapy (CBT) ✅ Medication management (if appropriate) ✅ Mindfulness and coping skill training ✅ Support for both adults and adolescents ✅ In-person and virtual appointments

You Deserve to Feel Safe in Your Own Mind

Panic attacks are scary—but they don’t have to control your life. With the right support, you can reduce their frequency, manage them when they happen, and build a life of peace and resilience.

👉 Schedule a consultation today with a therapist or psychiatrist at Lyte Psychiatry in Dallas, TX. 📍 Now accepting new patients—virtual and in-person sessions available.

🔗 Visit Lyte Psychiatry to get started. Help is here. Healing is possible.

FAQ: Panic Attacks & Support at Lyte Psychiatry

Q: What causes panic attacks? A: Panic attacks can be triggered by stress, trauma, or sometimes nothing at all. They are linked to your body’s natural “fight-or-flight” response.

Q: Are panic attacks dangerous? A: No. While they feel intense, panic attacks are not life-threatening and typically pass within 10–30 minutes.

Q: Can panic attacks be treated? A: Yes! Through therapy, lifestyle changes, and in some cases, medication, panic attacks can become less frequent—and even stop altogether.

Q: Do you treat teens who experience panic attacks? A: Absolutely. We offer specialized care for adolescents and young adults, along with family support.

Q: Is treatment affordable? A: Yes. Lyte Psychiatry accepts insurance and offers affordable self-pay options to ensure quality care is accessible.