How to Quickly Manage Our Emotions During Panic Attacks

When we are mentally restless, our entire nervous system seems to be in a state of captivity—we no longer see or understand the reality around us and tend to make big mistakes.

I believe it has happened to you before: when you desperately want something and finally stand before the opportunity to get exactly what you wished for, suddenly, you feel a mix of panic, anxiety, and excitement all at once.

Let me share my own experience. Recently, I was looking for an apartment, and at last, I found exactly what I had been searching for. But the moment I stood in front of the real estate agent, I suddenly started stammering in nervous panic. In the end, I was so confused that I filled out my documents completely incorrectly.

So the question is: how can we best manage such anxiety in these situations?

Why Does This Happen?

In moments like this, we feel excitement, anxiety, and possibly even a lack of self-confidence—a strong emotional cocktail that is completely normal. It happens because we are about to get something we deeply desire. When something seems extremely important to us, such as finding a home, we may become overwhelmed with emotions (“What if it doesn’t work out?” or “This is exactly what I want!”).

The first reason for this is our desire to have control over the situation. The fear of losing that control causes panic.

For example, when we are about to receive something we truly want, it creates a fear of managing it or handling it incorrectly. This fear leads to stress and heightened anxiety. The stakes seem high, so our mind starts racing through all kinds of “what if” scenarios, which can lead to distraction and inattention.

For instance, when our goal is so close—when all that remains is to fill out paperwork and submit it—our anxiety can cause us to make mistakes in those documents. This results from a mix of excitement and nervousness.

The anticipation of success can be so thrilling that it also creates anxiety, because we begin imagining all the possible negative outcomes.

“What if it doesn’t work out? What if the deal falls through?”

The fear of things going wrong can create immense pressure, preventing us from staying focused and executing the necessary steps in a calm, clear-headed manner. The key is to remember that we should concentrate only on what is within our control.

How to Manage This Type of Anxiety

Bring Yourself to the Present Moment

In such moments, find a quiet space and take a few deep breaths. If you feel your body starting to panic or tense up, take a deep breath: inhale slowly, counting to four, and exhale, counting to six. This will help bring your mind back to your body and focus on the present moment.

As soon as your senses focus on the present, it will help you regain control. Look around, touch an object nearby, or listen to the surrounding sounds—this will reconnect your senses with reality. This simple practice helps pull you out of a panicked mind and back into the current situation.

Reframe Your Thinking

Accept that feeling anxious is normal when something important is at stake. Remind yourself that nervousness or excitement is just your body’s natural reaction to the situation. Also, take a moment to remember that this moment is just a small part of your life—it does not define you or your overall success.

It also helps to break down the task into smaller steps. If you feel overwhelmed by everything that needs your attention (e.g., paperwork, procedures, etc.), tackle them one by one. Focus on one step at a time, then move to the next. And if you make a mistake, don’t blame yourself. Instead, remind yourself, “It’s fixable. I can correct it.” Taking things step by step reduces the feeling of overload and makes everything more manageable.

Practice Positive Self-Talk

Try replacing catastrophic thoughts with more positive ones that help you stay balanced. Instead of thinking, “What if I mess up?”, reframe it as “I am doing everything I can, and I am learning from every experience. If I make a mistake, I can fix it.”

Embrace the Ability to Receive

Sometimes, when we realize we are about to receive exactly what we wanted, we start feeling uneasy. This comes from fear and self-doubt, which again lead to panic. Accept that you cannot control everything—for example, other people’s decisions or external circumstances. But you can control your own actions and reactions. Instead of fearing failure, tell yourself:

“If this works out, great! If not, it’s just a step toward something even better.”

Acknowledge the Success of the Moment

Rather than focusing solely on one final outcome, remind yourself to enjoy the process of your efforts. The fact that you have found what you wanted is already a great success. Be proud of that moment, and don’t let anxiety overshadow it.

These strategies can help you feel more grounded, confident, and less overwhelmed in situations where anxiety and excitement interfere with clear decision-making. Everything comes down to staying present, managing your nerves, and remembering that you are in charge of the situation.

With love,

Sona Vanyan

This article is the intellectual property of Mind Rise Hub and when sharing it, the author and the source of the article must be mentioned.