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Feeling Out of Control? Here’s How to Distract Yourself During a Panic Attack 

02/09/2025  

Key Takeaways

01.  Sensory tools like breathing necklaces can provide adults with practical ways to manage stress, improve focus, and regulate emotions.

02. These tools engage the nervous system by calming the "fight or flight" response, helping adults transition from stress to calm.

03.  Everyday scenarios like workplace stress, social anxiety, and bedtime routines are opportunities to use sensory tools for relief and mindfulness.

04.  Combining fidgeting and mindful breathing, the Flex Fidget Breather exemplifies how sensory tools can enhance emotional balance and promote a calmer lifestyle.

Plus How a Breathing Necklace Can Be a Powerful Tool For Finding Calm Again

Have you ever been going about your day when suddenly, a wave of fear hits you out of nowhere? It’s like the world around you becomes a little too claustrophobic, your brain has leaped away from reality, and you feel completely overwhelmed. Panic attacks can feel like a sickening rollercoaster you didn’t sign up for, taking you on a wild ride of emotions that can leave you shaken to the core. Many people experience that suffocating wave of fear and uncertainty, wondering how to distract themselves during a panic attack when it strikes. 

 

One innovative tool that can help is the breathing necklace, a simple yet effective way to reclaim your calm amidst the chaos. In this blog, we’ll explore not only what panic attacks feel like but also practical strategies—like using an anxiety breathing necklace—to help you navigate those overwhelming moments. Let’s dive in and discover how to take back control!

What is a Panic Attack?

If you've ever experienced a panic attack, you know it can feel overwhelming and downright terrifying. These attacks can make you feel as though you’ve got no control over your own emotions– like you’ve become a swirling vortex of fear and intense discomfort that’s inescapable. Or you’ve gotten caught in a storm that prevents you from seeing one foot ahead or what direction is up or down.

 

It's also not just a mental experience—your body reacts strongly, too. Your heart might start racing, you may feel like you can’t catch your breath, and sweating or trembling might set in. In the moment, it can feel like something is seriously wrong, like you’re having a heart attack or are losing your mind.

 

The tricky thing about panic attacks is that they usually happen in situations that aren’t actually dangerous. Your body’s alarm system, designed to protect you in life-threatening situations, gets activated when there’s no real threat. It’s like your body’s hitting the panic button by mistake, and you’re stuck sitting with a blaring alarm, and emergency systems are going on overdrive.

 

The problem is that if there’s no danger, there’s no way to release that excess negative energy. So, you’re then stuck like a bottle that’s far too pressurized and filled with negative emotions. If you’ve experienced one, you’ll know why it’s important to figure out how to distract yourself during a panic attack and get to the calmer waters.

 

Panic attacks can occur on their own or as part of a broader condition, such as panic disorder. However, they’re also linked to other challenges like anxiety disorders, depression, phobias, trauma, and even some medical conditions. 

 

While the attacks themselves aren’t harmful (even though they absolutely feel like the world is ending), they create a very real sense of fear. When is another one going to strike? Are you going to be at work or out in public where people can see? What if it happens while driving? This fear of the unknown can make everyday life feel harder to manage.

 

It’s a scary experience and can also make you feel isolated. For those who have never experienced a panic attack, it can be difficult to understand and sympathize with the overwhelming ordeal. 

Panic Attack vs. Anxiety Attack

It’s easy to confuse a panic attack with an anxiety attack, but there’s a key difference. Anxiety attacks usually build up in response to stressors—for example, an upcoming exam or a big presentation. The feelings of anxiety may last a while, and though they can be very uncomfortable, they’re often less intense than a panic attack.

 

A panic attack, on the other hand, tends to come on suddenly, like a wave crashing over you without warning. It hits fast and hard, with symptoms that peak within minutes and overwhelming sensations that are incredibly difficult to navigate through in the moment. 

What Does a Panic Attack Feel Like?

Curious if you’ve experienced a panic attack? Every experience is unique, but here’s an example. 

 

Imagine you’re going about your day when, out of nowhere, it hits. At first, it’s subtle—a faint sense of unease, like something’s wrong, but you can’t put your finger on it. Then, it grows. Your heart starts pounding so hard it feels like it might burst out of your chest. Your breathing speeds up, but no matter how hard you try, you can’t seem to catch your breath. It feels like you’re suffocating and like there’s not enough air in the room.

 

Sweat beads on your forehead, and maybe your hands start to tremble. Your chest feels tight, like an invisible weight is pressing down on you. Then, the thoughts start racing. “What is this? Am I dying? Is this a heart attack? Can other people tell?” It’s terrifying, and the more you focus on what’s happening, the more intense it feels.

 

Your body is in full panic mode now. You might feel dizzy or as though the world is spinning or closing in. Maybe your fingers or face go numb or tingly, adding to the sense that something is very, very wrong. Rationally, you might know this isn’t life-threatening, but in the moment, it feels like your body and mind are betraying you.

 

And then, just as suddenly as it began, it starts to fade. Your heartbeat slows, your breathing evens out, and that overwhelming sense of fear loosens its grip. But you’re left drained, shaky, and maybe even tearful. The whole experience might have lasted only minutes, but it felt like an eternity.

 

What makes it harder is the fear of it happening again. That fear can linger, casting a shadow over your daily life. But here’s the thing: while a panic attack feels like it’s taking over, it’s temporary. 

 

You can learn tools and strategies for how to distract yourself during a panic attack to help you manage them and take back control.

A Word of Reassurance

If you’ve had a panic attack, you’re not alone. Many people experience them at some point in their lives, whether due to a life scenario or a more chronic condition. In fact, studies show that around 11% of people in the United States alone have experienced panic attacks during their lifetime. 

 

It’s important to know that while panic attacks feel scary, they’re not dangerous to your health. They’re your body’s fight-or-flight response misfiring, and with the right tools and support, you can manage them and regain a sense of control.

Symptoms of a Panic Attack

When a panic attack strikes, it can come with a variety of symptoms that affect both your body and mind. The type of reaction is unique from person to person, so you may experience one of these or a variety of them acting together. 

 

Some of the most common signs include:

  • Fear of losing control or dying
  • Rapid, pounding heart rate
  • Sweating
  • Trembling or shaking
  • Shortness of breath or a tight sensation in the throat
  • Chest pain or discomfort
  • Headaches
  • Dizziness, lightheadedness, or feeling faint
  • Chills or hot flashes
  • Nausea or abdominal cramping
  • Numbness or tingling sensations, often in the hands or face
  • Feeling detached from reality or a sense of unreality (derealization)
  • A sudden feeling of overwhelming fear or dread
  • A feeling of unreality or detachment from yourself or your surroundings

 

None of these sensations are pleasant, which is why you may be diving into learning how to distract yourself during a panic attack.

How Long Does a Panic Attack Last?

Most panic attacks peak within 10 minutes and are over within 20 minutes, though some can last longer—up to an hour in rare cases. While the duration may feel endless in the moment, it’s important to remember that the intensity of the experience will pass, and you’ll regain control. You’ve just got to wait it out and help gently guide your brain back to the present.

 

The frequency of panic attacks can also vary widely. Some people might experience one or two attacks in their lifetime, while others might face them several times a week. Regardless of the frequency, it’s important to understand that they will pass and that you can learn how to distract yourself during a panic attack.

What Causes a Panic Attack?

You’re probably wondering what in the world would make your body feel so out of control. We don’t blame you! Panic attacks can feel unpredictable, but they often stem from a combination of factors. These include:

 

  • Chronic stress, which keeps your body in a heightened state of alert
  • Acute stress, such as a traumatic event
  • Overconsumption of stimulants like caffeine
  • Habitual hyperventilation, which disrupts the balance of oxygen and carbon dioxide in your blood
  • Sudden environmental changes, like entering a crowded or hot space

 

In some cases, panic attacks may be linked to genetic predisposition, significant life changes, or certain medical conditions. Researchers also believe that an overactive fight-or-flight response, meant to protect you from real danger, can be mistakenly triggered without an actual threat. This response floods your body with adrenaline and other stress chemicals, causing the intense physical sensations associated with a panic attack.

Risk Factors

Certain factors may increase the likelihood of experiencing panic attacks, such as:

  • A family history of panic attacks or panic disorder
  • Major life stressors, like the death of a loved one or a job loss
  • A history of trauma, including physical or emotional abuse
  • Significant life changes, such as a divorce or the birth of a child
  • Smoking or excessive caffeine consumption

 

Understanding these factors can help you better manage or even prevent panic attacks. However, it’s important to remember that they’re not your fault, and you can manage them, such as by taking steps to distract yourself during one.

Why It’s Important to Learn How to Distract Yourself During a Panic Attack

Experiencing panic attacks without effective coping strategies can deeply impact your life. Over time, the fear of another attack may lead you to avoid activities, places, or even relationships that you once enjoyed. This constant state of fear and hypervigilance can limit your ability to live freely and comfortably, affecting everything from your career to your social life.

 

Unchecked, panic attacks can lead to complications like the development of phobias, such as fear of driving or crowded places. You may find yourself frequently seeking medical care for physical symptoms tied to anxiety, avoiding social events, or struggling with work or school. Over time, these challenges can contribute to issues like depression, substance misuse, or financial strain.

 

Learning how to distract yourself during a panic attack is a powerful step toward regaining control. Distraction helps shift your focus away from the overwhelming sensations of the attack, allowing your mind and body to calm down more quickly. With practice, these techniques can reduce the intensity and frequency of attacks, preventing them from dominating your life.

How to Distract Yourself During a Panic Attack

Panic attacks can make you feel like you’re spiraling out of control. Luckily, there are steps you can take to learn how to distract yourself during a panic attack so that you can more easily navigate through these situations and gain control. 

 

Here are some helpful tools, tips, and tricks. 

1. Practice Slowing Your Breathing

One of the first things you can do is focus on your breath. When you’re in the middle of a panic attack, breathing can become shallow and quick, making the situation feel even more intense. Instead, try to slow down your breath. A great method to try is the 4-7-8 technique:

 

  • Inhale for a count of 4.
  • Hold your breath for a count of 7.
  • Exhale for a count of 8.

 

This technique is known to help regulate your breathing and can help calm both your heart rate and your mind. If you find that counting is helpful, you can also try breathing about every six seconds—inhaling for a count of three and exhaling for a count of three.

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

When panic strikes, it’s easy to feel detached from reality. The 5-4-3-2-1 grounding technique helps bring you back into the present moment by engaging your senses:

 

5: Name five things you can see.

4: Name four things you can feel (maybe the fabric of your clothing or the floor beneath your feet).

3: Name three things you can hear.

2: Name two things you can smell.

1: Name one thing you can taste (even just the taste of your mouth).

 

This technique involves focusing on what’s around you and shifting your focus away from your anxious thoughts. It's a great method to try if you’re trying to figure out how to distract yourself during a panic attack.

3. Progressive Muscle Relaxation

Another powerful tool is progressive muscle relaxation. Start by tensing a muscle group in your body—maybe your toes—and hold it for a few seconds before slowly releasing it. Work your way up through the body, relaxing one muscle group at a time. By focusing on releasing physical tension, you help send a signal to your brain that it’s time to relax.

4. Acknowledge the Panic Attack

It might seem counterintuitive, but acknowledging that you’re having a panic attack can help reduce its power. Instead of fighting against it, practice observing the sensations you’re feeling without trying to control them. Recognizing that you’re in the middle of a panic attack and that it will pass can be a powerful reassurance. It can be difficult, but with practice comes progress! 

 

Also, remind yourself during the episode: all panic attacks are temporary.

5. Mindfulness and Visualization

Mindfulness exercises can be incredibly helpful during a panic attack. Try to gently focus on both internal experiences (such as thoughts, feelings, and sensations) and external experiences (such as the things around you). 

 

If you're feeling a bit more imaginative, try creating a mental safe haven. Close your eyes and imagine a peaceful place—a beach, a forest, or wherever feels calm to you. Visualizing a place where you feel safe can provide comfort and help shift your mindset from panic to calm. This is an excellent strategy if you’re looking into how to distract yourself during a panic attack

6. Repeat a Mantra

Sometimes, words can be incredibly comforting. Find a mantra—a word, phrase, or affirmation—that comforts you, and repeat it to yourself. 

 

It could be something simple like “This too shall pass” or “I am safe.” Repeating a calming phrase can help ground you and shift your focus away from the fear. Your mantra can be personal, spiritual, or just something that helps you relax.

7. Focus on an Object or Move Your Body

If you can, try focusing on a single object in the distance. This could be something as simple as a clock, a picture on the wall, or the movement of people around you. Sometimes, focusing on a small detail can help prevent your mind from spiraling down the dark hole of negative thoughts.

 

Alternatively, move your body. Walking or stretching can help release pent-up tension, reduce anxiety, and bring you back into your body. Even light movement can encourage endorphin release, which can improve your mood and reduce stress.

8. Do a Creative Activity

Redirecting your focus to a creative activity can be incredibly effective. Whether journaling, coloring, or solving a puzzle, creative tasks can be helpful distractions. 

 

They encourage you to use your brain differently and can help you feel a sense of accomplishment, even in the midst of anxiety. This is a great way to reroute your brain and figure out how to distract yourself during a panic attack.

9. Use Lavender or Other Soothing Scents

If you have essential oils like lavender, try inhaling them or dabbing some on a handkerchief. Research suggests that lavender can reduce anxiety and even help regulate your heart rate and blood pressure. 

 

If lavender isn’t your thing, other soothing oils, such as chamomile, bergamot, orange, or lemon, can also be used.

 

Panic attacks can be overwhelming, but you can regain control and find peace with these distraction techniques. Again, panic attacks are temporary, and practicing these strategies over time can help make future attacks easier to manage. You’ve got this! Try each of these strategies to see what works for you and helps bring control during moments of panic, and then build your panic attack toolbox.

How To Distract Yourself During a Panic Attack Using a Breathing Necklace

Managing panic attacks or anxiety requires the right tools to help regain control, and one tool that has proven effective is a breathing necklace like The Shift by Komuso. This sleek, simple pendant is designed to guide your breath and calm your nervous system during moments of stress.

 

Breathing necklaces like The Shift feature hollow pendants that encourage mindful, deep breathing. Exhaling through the pendant slows your breathing, which helps regulate your heart rate and ease the fight-or-flight response triggered during panic or anxiety.

The Science Behind How to Distract Yourself During a Panic Attack Using a Breathing Necklace

The process of using an anxiety breathing necklace is simple but effective. Inhale through your nose and exhale slowly through the pendant. The necklace's design restricts your exhale, making it longer and slower. This helps you focus on your breath and elongate your exhale, two key components of calming the body and mind during moments of stress.

 

Slowing your exhale signals to your parasympathetic nervous system, the part of your body responsible for relaxation and recovery, that it’s time to calm down. This lowers the production of stress hormones like cortisol and helps reduce physical symptoms of panic, such as rapid heartbeat and shallow breathing. 

 

This is a perfect tool to add to the arsenal of anyone researching how to distract yourself during a panic attack.

Quick Notes: Benefits of Using The Shift During a Panic Attack

  • Slows Breathing: During a panic attack, breathing becomes quick and shallow. A breathing necklace encourages slower, deeper breaths to help calm your body’s anxiety response.
  • Focuses Your Mind: When panic strikes, thoughts can become overwhelming. The Shift offers a simple task—breathing through the pendant—that helps center your mind and keeps you grounded in the present.
  • Regulates Heart Rate: Deep breathing lowers heart rate, and an anxiety breathing necklace aids in this process by encouraging a slow exhale, bringing your heart rate down during stressful moments.
  • Portable and Discreet: The Shift is stylish and easy to wear, so it’s always with you when needed. It’s discreet and convenient, making it ideal for any situation, whether at work, a social event, or a walk.
  • Instant Access to Calm: In the midst of a panic attack, it can be hard to remember calming techniques. With a breathing necklace, you don’t have to think about it—just use it right away, and the calming effect is immediate.

A Daily Practice for Stress Reduction

The Shift is perfect for acute panic attacks, but it also works well as part of a daily routine to prevent stress buildup. Regular use in everyday situations can train your body to handle stress more calmly over time, helping you build resilience against future anxiety.

So much good in one breath.

SHOP THE SHIFT

Catching Your Breath

In the end, while panic attacks can feel incredibly overwhelming, it’s important to remember that you’re not alone in this. Many people face these challenges, and with the right tools and support, you can absolutely find a way to manage them. Whether it’s through calming techniques, reaching out for help, or simply being kind to yourself during tough moments, every step you take toward understanding and healing matters.

 

It’s okay to have days when things feel hard, and it’s okay to ask for support. What matters most is that you’re taking care of yourself and making progress, even if it’s small steps. You’ve got the strength to get through this, and brighter, more peaceful moments are on the horizon. Take it one day at a time—you’ve got this!
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Catch your breath.

Find Calm Again

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