What to Do During a Panic Attack

What to do during a panic attack

• Remind yourself what this is: the NHS says panic attacks are frightening but not dangerous, and most last 5 to 20 minutes
• If you are somewhere safe, you do not have to leave; the symptoms pass on their own
• Breathe gently: in through your nose and out through your mouth, counting steadily to 5 each way if that helps
• Ground yourself: name five things you can see, four you can touch, three you can hear
• Loosen any clothes that restrict your breathing, and sit down or lean against something if you feel faint
• Afterwards, rest and do something calming before getting back to your day

Common panic attack symptoms

The NHS lists symptoms including a racing heartbeat, feeling faint, sweating, nausea, chest pain, shortness of breath, trembling, hot flushes or chills, dizziness, numbness or pins and needles, a dry mouth, a churning stomach, a feeling of dread, and feeling disconnected from your body.

Many of these can also be caused by other conditions. If you have chest pain, trouble breathing or symptoms you have not had before, get medical help: do not assume it is panic.

The "fear of fear" cycle

After a panic attack, some people start avoiding places or situations in case it happens again. The NHS describes how this can create a cycle of living in fear of fear, which can add to anxiety. Gradually returning to situations, with support if needed, is usually part of breaking that cycle.

When to get help

See a doctor if you have repeated panic attacks, worry a lot about having another one, or are avoiding things because of them. Talking therapies such as cognitive behavioural therapy (CBT), delivered by a qualified professional, are one of the main treatments the NHS describes. TheraMind can help you practise calming skills, but it is not a treatment for panic disorder.