Simple and Effective Techniques for Overcoming Panic Attacks

Anxiety and Panic Attacks in Cyprus: Easy Self-Help Techniques from a Limassol Psychologist

Introduction

A panic attack can feel like a sudden storm inside your body and mind. Your heart may start racing, your breath feels shorter, you might feel dizzy, shaky, or even afraid that something terrible is about to happen. These experiences are frightening and can create ongoing stress and anxiety, making everyday life more difficult.

As a psychologist offering panic attack therapy in Limassol and online, I meet many people who feel powerless in these moments. What I want you to know is that panic attacks are manageable. With practice, you can learn to calm both your body and your mind. In this article, I will introduce you to four techniques that are both simple and effective: the T.I.P.P. skill from DBT, that includes grounding exercises, progressive muscle relaxation, and the soothing box.

The T.I.P.P. Skill from DBT - to manage Anxiety, Stress and Panic Attacks

In Dialectical Behavior Therapy, there is a powerful method called T.I.P.P.. It is designed for moments when emotions, like panic, feel overwhelming. T.I.P.P. stands for Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation. Each part helps your body recover from the intense wave of panic.

Tip(p) #1 - Temperature

Let’s begin with Temperature. When panic strikes, one of the fastest ways to interrupt it is to change the temperature of your body. You can do this by holding an ice cube in your hand, placing it gently on your cheeks, or running it along your wrists. Another option is to splash cold water on your face. These cold sensations trigger what is called the dive reflex, which naturally slows your heart rate and calms your nervous system. Just 30 to 60 seconds of contact with cold is usually enough. It is safe to repeat as needed, but be careful not to leave ice directly on the skin for longer than a minute.

Tip(p) #2 - Intense Exercise

The second part of T.I.P.P. is Intense Exercise. When panic happens, your body produces a surge of adrenaline. Moving quickly for a short period helps to release this extra energy. This doesn’t have to mean running a marathon. Even one or two minutes of jogging in place, jumping jacks, or climbing stairs can make a difference. The goal is to give your body a chance to use up the adrenaline so you can feel calmer afterwards.

"The beauty of T.I.P.P. is that it gives you something practical to do in the moment of panic. Each step helps reset the nervous system, and together they can bring a surprising sense of relief."

Tip(p) #3 - Paced Breathing

Next comes Paced Breathing. Many people notice that during panic attacks, breathing becomes fast and shallow. By slowing down the breath, you help your body return to balance. Try inhaling through your nose for a count of four, holding for one second, and then exhaling slowly through your mouth for six or seven seconds. Repeat this rhythm for one or two minutes. Most people notice that their heart rate slows and the feeling of suffocation decreases.

Tip(p) #4 - Progressive Muscle Relaxation

Finally, there is Progressive Muscle Relaxation. Panic often makes the body tense without us even noticing. By deliberately tightening a group of muscles and then letting them go, you remind the body what relaxation feels like. For example, squeeze your fists or a stress ball tightly for five to ten seconds, and then release. Notice the difference between tension and relaxation. You can continue this with your arms, shoulders, legs, and feet until your whole body feels lighter.

Tip #5 - Grounding Techniques

Another gentle but powerful tool is grounding. Panic makes the mind race into “what if” thoughts or frightening predictions. Grounding brings you back to the present moment by connecting you with your senses.

One popular method is called 5-4-3-2-1. The idea is simple: look around and name five things you can see, notice four things you can touch, listen for three sounds around you, find two scents you can smell, and finally, pay attention to one thing you can taste.

When you do this, your attention shifts away from the storm of thoughts inside your head and into the reality around you. Many people find that by the time they finish this exercise, the panic already feels less intense.

Tip #6 - The Soothing Box

When panic feels overwhelming, it can help to have something physical and comforting to reach for. This is where the soothing box comes in. Think of it as your personal “first aid kit” for emotions.

The idea is simple: fill a small box with five items that connect to your senses - one for sight, one for touch, one for hearing, one for smell, and one for taste. For example, you might include:

• A photo or postcard that reminds you of something that makes you smile (sight)

• A soft stone, shell, or piece of fabric (touch)

• A small playlist or a card with your favorite song written on it, an MP3 player, or even earplugs (hearing)

• A small bottle of essential oil or a tea bag (smell)

• A mint or piece of chocolate (taste)

  
  

When a panic attack comes, you can slowly go through each item in the box, one sense at a time. By looking, touching, smelling, listening, and tasting, you remind your body and mind of the present moment. This makes it easier to feel more grounded, calm, and connected - not lost inside the fear of panic.

In other words, the soothing box is not only about comfort, but also about bringing you back into the here and now.

Conclusion

Panic attacks can feel overwhelming, but it’s important to remember that they don’t have to define your life. Gentle strategies like the T.I.P.P. method, grounding exercises, progressive muscle relaxation, and even something as simple as creating a soothing box can give you small but meaningful ways to feel calmer and safer in difficult moments.

If you notice that panic shows up often, know that you don’t have to face it on your own. Reaching out to a psychologist for panic attack therapy either in person or online can provide a safe space to explore what works best for you. With the right support and a little practice, many people discover that they can slowly rebuild trust in themselves and feel more at ease in their daily life.

Have you tried any of these techniques during a panic attack? Feel free to share your experience in the comments. By sharing, you may not only help yourself but also someone else who feels the same way.