What to Do? Anxiety & Panic Attacks

How to Help Yourself or Someone Else Through a High-Anxiety Moment

Originally written by Steven David, VCU-MSW Intern at Mind Meld Psychotherapy. This resource has been republished by OSO Wellness as part of our ongoing commitment to accessible mental health education.

We all experience anxiety—whether it’s a stressful presentation, a big life transition, or the anticipation of an important conversation. In moderation, anxiety is normal and even helpful. But for some, that anxious feeling can become overwhelming, leading to an anxiety or panic attack.

If you’ve ever experienced a panic attack—or witnessed someone going through one—you know how frightening it can be. The physical symptoms alone can mimic a medical emergency: racing heart, sweating, trembling, shortness of breath, dizziness, or a sudden sense of doom.

The good news? You’re not alone, and you’re not broken.

Panic attacks are common and can affect anyone, regardless of whether they have a formal diagnosis. Research shows that nearly 1 in 3 adults in the U.S. have experienced at least one panic attack in their lifetime—and over 10% of Americans experience one in any given year.

These episodes are intense, but they are manageable—with the right tools.

🧰 Tools for Your Mental Health Toolbox

1. Try the 3-3-3 Rule

This grounding exercise is simple, effective, and always available:

• Look for 3 things you can see

• Listen for 3 things you can hear

• Move 3 parts of your body (wiggle fingers, roll shoulders, etc.)

This technique helps interrupt spiraling thoughts and brings attention back to the present moment.

2. Offer Reassurance (If You're Helping Someone Else)

Speak gently. Remind them:

• “You’re safe.”

• “This will pass.”

• “I’m right here with you.”

Your calm presence can go a long way in reducing panic, even if you’re just helping someone breathe slowly or sit down in a quiet space.

3. Practice Ahead of Time

Don’t wait until you're mid-panic to try coping skills. Next time you’re feeling mildly anxious, use that moment to practice grounding techniques. Like any habit, the more you use them, the more accessible they’ll become when you need them most.

Anxiety and panic are overwhelming—but not unbeatable. With knowledge, tools, and support, you can face these experiences with strength and self-compassion.

📞 Need support navigating anxiety or panic? Call OSO Wellness at (804) 409-7525 to speak with a licensed clinician, or visit our Client Portal to request an appointment online.