If you’ve ever Googled “how to stop a panic attack fast,” you’ve probably seen the same advice over and over: breathe deeply, count to ten, calm your mind.

But for me? That never worked.

My panic attacks usually hit at night. One moment, I’m in bed, trying to sleep. The next, I’m in full panic mode—heart pounding, adrenaline surging, feeling like I need to escape. Lying there, “trying to breathe,” only made it worse.

So instead of fighting it, I move. I rush downstairs, start walking, and if that’s not enough, I empty the dishwasher. It sounds ridiculous, but it works.

Stopping a panic attack isn’t about forcing yourself to calm down. It’s about helping your body process the adrenaline faster.

What NOT to do during a panic attack

🚫 Don’t force deep breathing.

• If controlled breathing helps you, great. But for many people (including me), trying to slow your breath just makes it feel worse. It can make you hyper-aware of your body and even make you feel more suffocated.

🚫 Don’t try to “think” your way out of it.

• Panic doesn’t respond to logic. You can tell yourself a thousand times that you’re safe, but when your body is flooded with adrenaline, your brain won’t believe it.

🚫 Don’t stay still.

• Sitting in panic just lets it simmer. Your body is preparing for action—so use that energy.

What actually works: the 60-second plan

When a panic attack hits, you can’t flip a switch and turn it off. But you can speed up the process by keeping your body moving and engaged while the adrenaline fades.

✔ Step 1: Get up and move.

• Walk around, pace, shake out your arms—anything to burn off that extra energy.

✔ Step 2: Drink water.

• It forces you to swallow, helps regulate your breathing naturally, and gives your body something to process.

✔ Step 3: Engage your mind.

• Do something—anything that forces your brain to focus. Try:
  • Naming 5 colors you see.
  • Counting random objects (pencils, books, tiles on the floor).
  • Organizing something small (like rearranging a shelf).
  • Petting an animal (if you have one).

✔ Step 4: Give it time.

• Even when you do everything right, panic doesn’t just stop. It fades. Like turning off a water tap, the flow slows before it fully stops.

Final thoughts: you can’t shut panic off, but you can redirect it

Panic attacks feel like an emergency, but they are temporary. Your body is not in danger—you just need to help it process what’s happening.

So if you’re in the middle of one right now, don’t try to force calmness. Instead, move, drink, and engage. Give it 60 seconds. Then another 60. You’ve survived every panic attack before—this one is no different.

And if you’re looking for more in-depth ways to break free from panic, check out The Anxiety Recovery Path—my online course designed to help you regain control over your mind and body.

For now, just move. Keep going. This will pass.