Coaching practices for How to Control Anxiety Panic Attack

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Does this sound like the set of challenges you might be facing?

• I always wait until I’m already in full panic to try to calm down, and by then it’s too far gone for anything to work
• I try to white-knuckle through it by distracting myself or looking away from what my body’s doing, but the dread of the racing heart never actually gets disproven that way
• The instant it hits in a store or a meeting, the only thought is get out now
• I’ve built up all these little rituals to get through it
• The second I feel my heart race or my chest tighten I throw everything at making it stop

Practices that may help

1. Use grounding before anxiety peaks, not after
   Start the technique at the first sign of anxiety — not once the wave is overwhelming.
   The 5-4-3-2-1 Grounding Technique
2. Use somatic tracking instead of distraction
   Observe sensations with neutral curiosity rather than distracting from them — the curiosity interrupts the threat appraisal.
   Panic Surfing
3. Stay in the situation for the full arc
   Leave only after the attack has peaked and begun to subside — not in the middle, no matter how strong the urge.
   Panic Surfing
4. Identify and reduce safety behaviors
   Notice the things you do to prevent catastrophe during panic — and experiment with dropping them.
   The Clark Panic Model, Made Practical
5. Allow the sensations instead of fighting them
   Do not try to stop the racing heart, the dizziness, the breathlessness — allow them and observe.
   Panic Surfing
6. External focus: redirect attention away from bodily sensations
   Shift attention outward during anxiety to disrupt the monitoring loop that amplifies sensations.
   The Clark Panic Model, Made Practical
7. Generalize exposure to naturalistic triggers
   Seek out real-world situations that naturally produce the sensations you have been practicing with.
   Interoceptive Exposure for Panic
8. Panic Surfing
   Panic surfing is the practice of allowing panic to peak and pass without fighting it, fleeing the situation, or using safety behaviors — based on the understanding that panic attacks are physiologically self-limiting and cannot escalate indefinitely. The approach is drawn from panic treatment research and from acceptance-based models; it is one of the most effective behavioral components of modern panic disorder treatment.
9. Interoceptive exposure: deliberately induce the feared sensations
   Reproduce the physical sensations of panic in a safe, controlled way to break the sensation-fear link.
   The Clark Panic Model, Made Practical
10. Conduct a post-panic review to counter catastrophic memory
    After every attack, record what actually happened — because anxiety memory is biased toward danger.
    Panic Surfing

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