What to Do During a Panic Attack

A panic attack can feel terrifying: a pounding heart, tight chest, shaking, dizziness, tingling hands, and the overwhelming sense that something terrible is happening. Many people having their first panic attack worry they're having a heart attack or "going crazy." If that's been you, you're not alone, and you're not broken.

Panic is your body's alarm system firing when there's no real danger. It's very uncomfortable, but a panic attack itself isn't dangerous, and it always passes. Most peak within about ten minutes.

In the moment: step by step

1. Name it. Say to yourself, "This is a panic attack. It feels awful, but it will pass. I've gotten through this before."
2. Slow your breathing. Breathe in gently for 4, then out for 6. Focus on the long, slow exhale. Avoid big gulping breaths.
3. Ground yourself. Press your feet into the floor and name 5 things you can see, 4 you can feel and 3 you can hear.
4. Cool down. Hold something cold, sip cold water, or splash water on your face and wrists.
5. Let the wave pass. Instead of fighting the feelings, imagine them as a wave rising, peaking and falling. You can ride it out.

Why fighting panic makes it bigger

It's natural to want to stop the feelings immediately. But fear of the panic itself ("What if I faint? What if it never stops?") can pour fuel on the fire. Accepting the sensations, even saying "Okay, I'll let my heart race for a minute," often helps them settle faster.

After a panic attack

Panic attacks are exhausting. Afterward, be gentle with yourself: drink some water, rest, eat something if you can, and do something comforting. You might jot down what happened just before it started. Over time, these notes can reveal patterns and triggers.

Reducing panic over time

• Practice slow breathing daily, when you're calm, so it's easier to use in a hard moment
• Notice and reduce things that can make panic more likely, like too much caffeine or very little sleep
• Move your body regularly. Exercise helps your body get used to a faster heartbeat without fear
• Talk to a professional. Panic disorder is very treatable with therapy such as CBT, and sometimes medication

Helping someone during a panic attack

Stay calm and stay with them. Speak slowly, remind them it will pass, and breathe slowly together. Ask what helps instead of assuming. Keep your words short and kind: "I'm here. You're safe. Let's breathe together."

Make a personal panic plan

On a calm day, write a short card or phone note you can read during an attack. Include a reminder that it will pass, your best breathing pattern, one grounding exercise and the name of someone you can call. For example: "This is panic. It peaks and fades. Breathe in 4, out 6. Feet on the floor. Text Sam." Having the steps written down means you don't have to remember them while your body is in alarm mode.

Some people also keep a small comfort kit nearby, like a cold drink, a textured stone to hold, or a favorite calming song saved on their phone.

You are not your panic

Panic attacks can make you feel out of control, but they don't define you. Every time you get through one, you're showing yourself that you can survive the wave. With the right tools and support, many people find their panic attacks become less frequent and much less frightening.