How Columbia Residents Can Manage Panic Attacks Before Therapy

Panic attacks tend to show up uninvited. One moment you’re standing in line at the grocery store or scrolling your phone on the couch, and the next your chest tightens, your breathing gets shallow, and your thoughts sprint out of control. If you’re in Columbia and waiting to connect with an anxiety counselor, that gap between now and your first session can feel heavier than it should.

We get it. Therapy can’t happen fast enough when your brain feels like it’s constantly on fire. Still, there are things you can do before your first session to bring the volume down, little moves that remind your body you’re safe even when your brain’s screaming otherwise. If panic has been showing up unannounced lately, this is for you.

You’re not broken. You’re overwhelmed. And you can learn how to care for yourself, even before therapy kicks in.

The Counseling Hub offers counseling sessions with licensed anxiety counselors, both in-person in Columbia and Jefferson City and online across Missouri, making support accessible even for those with packed schedules or transportation needs.

What a Panic Attack Actually Is (And Isn’t)

Let’s get clear on what’s actually happening during a panic attack. The body starts sounding alarms like you’re in danger even if you’re not. You may notice your heart pounding, chest tightening, shallow breathing, lightheadedness, or even a numbing sensation in your arms or hands. Some people feel like they’re outside their body or like nothing around them is real. It’s unsettling at best and terrifying at worst.

The trickiest part is how closely panic attack symptoms can feel like other health issues. Sometimes people head straight for the ER thinking a panic attack is a heart attack. That fear is real, and it’s scary to sit with.

Panic attacks ramp up quickly, usually peaking within a few minutes before fading. They always pass, even when it feels impossible to believe in that moment. They’re intense and convincing, but they never last as long as they seem. Once you know they’re temporary, their grip on you starts to weaken.

Simple Grounding Tools You Can Use Right Now

When the panic switch flips, grounding tools can help catch you before you spiral. They force your mind to plug back into what’s actually happening in the room instead of the story panic is telling you.

Try this:

1. Identify five things you can see

2. Four things you can touch

3. Three things you can hear

4. Two things you can smell

5. One thing you can taste

This 5-4-3-2-1 method is simple but effective, pulling your focus away from scary thoughts and toward what’s concrete and immediate. You might also find relief by holding something cold, like a bottle from the fridge or an ice pack, or by running your hands under cool water. Sensation grounds you. It keeps your brain anchored to now instead of what panic wants you to believe.

These aren’t magic tricks that make the anxiety vanish. What they do is stall panic’s momentum long enough for you to catch your breath. Sometimes, a little breathing room is everything.

What to Do When You Feel One Coming On (Even If It’s in Public)

Panic attacks never happen in private when it would be easy to cope. They have perfect timing, whether you’re at work, shopping, or having dinner with friends. Still, there are small things you can do when you feel one building, no matter where you are.

Early signs are usually there if you listen: the jaw gets tight, you feel a wave of heat, your heart starts to trip over itself. Once you catch the signal, try these moves:

- Sip water slowly to give yourself a focus and slow your breath

- Adjust your posture or stand if you can, shifting your focus to your feet or legs

- Repeat a quiet phrase, like “This is hard, but I’ve survived it before” or “I’m safe right now”

Nobody around you has to notice what you’re doing. These moves are small but powerful. You’re hitting pause on the panic train instead of letting it run you over. It’s worth reminding yourself, too—people all over Columbia are handling anxiety at work, in classrooms, at the store. You’re not alone, even when it feels like you’re the only one struggling.

How to Talk About It With the People Around You

It takes guts to share your panic attack experiences, but it can make a huge difference. If you have a trusted friend, partner, or roommate, naming what panic looks like for you ahead of time can be grounding. It lets them know how to support you, or just not to freak out if you need a minute.

You don’t have to say it all at once. Even, “Sometimes I get overwhelmed and feel panicky. I just need a little quiet or space to cool off,” can open the door. That way, when you do need support, it doesn’t feel so awkward. Even kids, partners, or roommates can help by giving you a quiet moment or by just sitting silently with you.

If you live with someone, try coming up with a shared phrase or signal to use when panic is rising. A short code like, “I’m feeling it,” is often enough. And when support feels like too much, it’s okay to ask for space. The weight of anxiety shrinks when you don’t have to hold it alone.

When the Wait Feels Like Too Much

Sometimes, the hardest part is just getting to your first therapy session. Even if you know support is coming, those days can feel endless and dark. Give yourself a break for feeling impatient. Lots of people feel stuck between panic and finding the right help.

Here are some things you can try that take the edge off the wait:

- Write down when you notice panic starting—time of day, location, or what kicked it off

- Jot down questions for your anxiety counselor, especially the ones you keep circling back to in your thoughts

- Notice and track “little wins,” like catching panic earlier or using a tool that sort of helped

You’re not supposed to figure this all out alone. Keeping a simple log or some scribbled notes is just practice for the deeper exploration you’ll do in therapy. The Counseling Hub offers therapy sessions both in-person and online, so you can find support in whatever way works for your life or your brain style.

You’re Closer to Relief Than You Think

Panic lies to you. It sounds loud and convincing. It says nothing works and you’ll always be stuck.

It’s wrong. Every time you take a breath, ask for space, practice a grounding technique, or just let yourself rest, you’re proving that panic doesn’t get the last word. Even if relief feels far off, every small effort you make—before therapy, during the wait, after a tough day—counts for more than you know. It’s already changing things. Hang on to that.

Been battling panic attacks while waiting for help? You don’t have to white-knuckle it alone. There are gentle, effective ways to soften the edges until you're sitting across from someone who gets it. Getting anxiety therapy in Columbia, MO can give you more than just tools—it can give you a space to breathe again. At The Counseling Hub, we’re here when you’re ready to take that next step, no matter how wobbly it feels. Reach out when you're ready to connect.