Welcome back, my friend. In Part 2 of our Panic Attack series, we’re diving into what actually helps during a panic attack, not what eliminates it (because that’s not a thing), but how to change your relationship with it so you can stay grounded and move toward what matters most.
If you haven’t listened to our Panic Attack Series: Part 1 episode yet, go back and check that out, we covered what panic is, why it happens, and how behavioral footprints form. Today, we’re building on that foundation using tools from Acceptance and Commitment Therapy (ACT).
So let’s break it down.
Panic Paradox 101: What You Resist, Persists
We started with a little experiment: don’t think of a pink elephant. What happened? You probably couldn’t not think of it. That’s the paradox. The more you try to get rid of panic, the faster it fights back.
So instead of pushing the beach ball underwater (aka trying to control your breath, fight your thoughts, or get rid of sensations), we practice letting the beach ball float. Not because we like panic, but because resisting it only makes it worse.
Strategy #1: Acceptance
Acceptance doesn’t mean giving up. It means actively choosing to let panic be there without trying to fix it. It sounds wild, I know. But trying to control it often intensifies it.
Try this:
“I notice I’m having a panic attack. I’m going to make room for these sensations and let the beach ball float.”
Acceptance frees up energy so you can stay engaged in your life, even when panic shows up uninvited.
Strategy #2: Defusion
When panic hits, your mind throws out catastrophic thoughts:
- “I’m going to die.”
- “I can’t breathe.”
- “Everyone can see something’s wrong.”
These thoughts feel real, but they’re not facts, they’re content. Defusion helps you create space between you and your thoughts so they don’t hijack your behavior.
Try one of these:
- “Thank you, mind” – Acknowledge your brain is trying to protect you.
- “I’m having the thought that…” – Adds distance from scary thoughts.
- News ticker technique – Narrate your thoughts like dramatic news headlines to bring playfulness into the moment.
Defusion helps shift you out of “panic brain” and into more grounded awareness.
Strategy #3: Grounding in the Present
Panic pulls you out of the now and into “what if” territory. Grounding brings you back.
Try the 5-4-3-2-1 technique:
- 5 things you can see
- 4 you can touch
- 3 you can hear
- 2 you can smell
- 1 you can taste
Or simply observe your breath, not trying to change it, just watching the body breathe itself. Curiosity over control.
These practices help you expand attention beyond panic without needing the panic to go away.
Strategy #4: Orienting Your Compass
Panic often pulls us away from our values. We cancel plans, isolate, avoid movement, basically, we run.
So we practice values-based action:
Ask yourself,
“If I were being the person I want to be, how would I respond right now?”
If you value connection, maybe you reach out, even with a racing heart.
If you value health, maybe you go on a walk, even while feeling anxious.
This is how we break the panic-avoidance loop and start creating behavioral footprints toward what matters.
Quick Recap
- Panic paradox: Fighting panic makes it worse.
- Acceptance: Let it float, don’t fight it.
- Defusion: Step back from scary thoughts.
- Grounding: Come back to now.
- Values-based action: Choose what matters.
Remember: these are skills. They take practice. Start small. Practice when panic isn’t around, so when it does show up, you’ve got tools.
And no you’re not broken. You’re learning a new way of responding. And that’s something to be proud of.
In our next episode, we’ll explore the fear of fear itself and how to keep expanding your life beyond panic’s grip.
Until then, let that beach ball float.