How to Meditate During Panic Attacks & Anxiety

How to Practice Mindfulness During Panic Attacks

Many people with anxiety disorders find traditional meditation impossible during moments of distress. This guide offers practical alternatives to help you stay grounded.

Why Traditional Meditation Fails During Anxiety

When experiencing panic attacks or intense anxiety:

• Strategic Meditation (trying to force calmness) often backfires
• Resistance to feelings amplifies distress ("what you resist persists")
• The goal shifts from awareness to emotion control

3 Mindful Alternatives to Sitting Meditation

1. Walking Meditation

   • Focus on physical sensations of movement
   • Notice footfalls, breath rhythm, and surroundings
   • Allows kinetic energy release while staying present

2. Gentle Yoga Flow

   • Choose simple, grounding poses
   • Sync movement with breath awareness
   • Helps discharge nervous energy mindfully

3. Sensory Anchoring

   • Name 5 things you see, 4 you feel, 3 you hear
   • Hold a comforting object (stone, fabric)
   • Sip warm tea with full attention

The Paradox of Accepting Anxiety

Key mindset shifts:

• Stop trying to stop the panic
• Observe sensations with curiosity, not judgment
• Remember: "This will pass" (all emotional states are temporary)

Building Resilience Through Regular Practice

Daily mindfulness habits that help:

• Short breathing spaces (even 1 minute helps)
• Body scan meditations
• Journaling emotional patterns

When practiced consistently, these techniques create mental "padding" that makes acute episodes less intense.

Final Thoughts: Befriending Your Anxiety

True mindfulness means meeting your experience exactly as it is - even when that experience is panic. By releasing the struggle against anxiety, you remove its power. Start small, be patient, and remember that every mindful moment builds your capacity to weather emotional storms.