How to stop a panic attack: what to do in the moment
You cannot always prevent a panic attack, but you can change how it goes. These steps help you ride it out.
First, remind yourself what it is
Say to yourself: "This is panic. It is adrenaline. It feels awful but it will pass. I am not in danger." Panic peaks within minutes and then falls, even if you do nothing.
Slow your breathing
Fast breathing makes symptoms worse. Try:
- Breathe in gently through your nose for a count of four.
- Pause for a moment.
- Breathe out slowly through your mouth for a count of six.
- Repeat for a few minutes.
Do not try to take big deep gulps of air. Gentle and slow is the aim.
Ground yourself
Bring your attention to what is around you:
- name five things you can see;
- four things you can feel, like your feet on the floor;
- three things you can hear;
- two things you can smell;
- one thing you can taste.
Let it come and go
Fighting panic tends to feed it. Try letting the sensations be there, like a wave passing through. Some people picture riding the wave rather than being knocked over.
Stay where you are if you can
Leaving every time you panic teaches your brain that the place was dangerous and you only survived because you escaped. If you can, stay until the panic passes. This is one of the most powerful steps in recovery.
What makes panic worse
- Breathing into a paper bag, which is no longer recommended
- Checking your pulse over and over
- Googling symptoms during an attack
- Avoiding places where attacks have happened
- Always carrying "safety" items you believe protect you
After the attack
Be kind to yourself. Drink some water, rest if needed. Then remember that you got through it. If attacks keep happening, therapy can help you stop fearing them; see panic disorder.
When to get medical help
Call your emergency number if you have chest pain with other warning signs, if this is the first time and you are unsure, or if symptoms do not settle.
Questions people ask
How do I calm down during a panic attack?
Remind yourself it is panic and will pass, slow your breathing with longer out-breaths, ground yourself in your surroundings, and let the sensations rise and fall.
What is the 5-4-3-2-1 technique?
A grounding exercise: name five things you see, four you feel, three you hear, two you smell and one you taste. It brings your attention back to the present.
Should I leave the place where I am panicking?
If you can, stay until it passes. Leaving teaches your brain the place is dangerous and makes future attacks more likely there.
Does cold water help a panic attack?
Splashing cold water on your face or holding something cold can help some people by slowing the heart and redirecting attention.
Why is breathing into a paper bag not recommended?
It can lower oxygen levels too much and is not necessary. Slow, steady breathing works without the risks.
How long will the panic attack last?
Most peak within about ten minutes and fade over the next half hour.
Can I stop panic attacks completely?
With CBT many people stop having panic attacks or have them rarely and no longer fear them.
What should I do if someone near me is having a panic attack?
Stay calm, speak slowly, encourage slow breathing, remind them it will pass, and stay with them. If unsure whether it is medical, call for help.
Do medicines help in the moment?
Some people are prescribed short-acting medicines, but they are not recommended long term. Therapy offers lasting results.
Can praying help during a panic attack?
Many people find repeating a familiar prayer or dhikr calming and grounding, which can help alongside slow breathing.