What to Do During a Panic Attack: Step-by-Step Help
Short answer. If a panic attack starts, stay in a safe place if possible, place your feet on the floor, and slow your breathing without taking forceful deep breaths. Remind yourself: “This is a strong anxiety response, and it will pass.” Redirect attention to your surroundings. Seek emergency care for new chest pain, fainting, severe breathlessness, or symptoms unlike previous attacks.
What can you do right now?
- Stop somewhere safe. If you are driving, pull over carefully. Do not try to push through the episode while doing something dangerous.
- Name the experience. Say, “This may be a panic attack. The sensations are frightening, but they will gradually ease.”
- Breathe gently. Inhale through your nose and exhale calmly through your mouth. Counting up to five each way can help, but never force the count.
- Reconnect with the present. Name several things you can see, hear, and physically feel.
- Release tension. Lower your shoulders and unclench your jaw and hands. You do not have to become calm immediately.
- Stay with a supportive person. Ask them to use short, calm sentences and avoid overwhelming you with questions.
Panic symptoms often rise quickly. The NHS says many attacks last about 5–20 minutes, although some sensations may continue longer. Repeated or unexpected attacks should be discussed with a healthcare professional.
What should you avoid?
- Do not breathe into a paper bag; similar symptoms can have other medical causes.
- Do not use someone else’s medication or change a prescribed dose on your own.
- Do not rely on alcohol or stimulants to suppress anxiety.
- Do not assume every episode proves that something dangerous is happening, but do not ignore new symptoms.
When is urgent help needed?
Seek urgent medical help for new, severe, or pressure-like chest pain; fainting; blue lips; major breathing difficulty; one-sided weakness; confusion; or symptoms that are clearly different from previous episodes. A risk of harming yourself or another person is also an emergency.
What should you do after the attack?
Allow time to recover, drink water, and briefly record the context: sleep, caffeine, stress, location, early sensations, and thoughts. This can reveal patterns. If attacks recur or you begin avoiding transport, work, or public places, seek professional support. Cognitive behavioural therapy is a well-supported treatment for panic disorder.
Frequently asked questions
Can you stop a panic attack instantly?
There is no reliable instant off-switch. Coping techniques aim to help you ride out the symptoms safely without intensifying them through fear or overbreathing.
Is a panic attack dangerous?
The panic response itself is usually not dangerous, but medical conditions can cause similar symptoms. A first, unusual, or severe episode needs medical assessment.
Should you leave the place where the attack began?
Check immediate safety first. If there is no danger, repeatedly escaping may reinforce fear. Avoidance is best addressed gradually, with a therapist when needed.
Sources: NIMH and NHS. This article is educational and does not replace medical care.