What should I do during a panic attack?

Question

Deeper Global · Accepted Answer

Panic attacks can be terrifying experiences that feel like you're losing control, having a heart attack, or even dying. However, panic attacks are not dangerous, and there are specific techniques you can use during an attack to help manage the symptoms and reduce their intensity.

Focus on your breathing using the 4-7-8 technique or simple deep breathing. Breathe in slowly through your nose for 4 counts, hold your breath for 7 counts, then exhale slowly through your mouth for 8 counts. If this feels too structured during an attack, simply focus on slowing down your breathing and making your exhales longer than your inhales.

Ground yourself using the 5-4-3-2-1 technique to reconnect with your immediate environment. Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps shift your focus away from panic symptoms and back to the present moment.

Remind yourself that this is a panic attack and that it will pass. Panic attacks typically peak within 10 minutes and rarely last longer than 30 minutes. Tell yourself "This is uncomfortable but not dangerous" or "I've gotten through this before and I can get through it again."

Find a safe, comfortable place to sit or lie down if possible. If you're in public and can't leave, try to find a quiet corner or bathroom where you can practice your coping techniques without feeling self-conscious or overwhelmed by your surroundings.

Use progressive muscle relaxation by tensing and then releasing different muscle groups. Start with your toes and work your way up to your head, holding the tension for 5 seconds and then releasing. This can help counteract the physical tension that accompanies panic attacks.

Challenge catastrophic thoughts that fuel the panic. Panic attacks often involve thoughts like "I'm having a heart attack" or "I'm going crazy." Remind yourself that these are symptoms of panic, not signs of serious medical or mental health emergencies.

Try cold water on your wrists or face, or hold an ice cube if available. The cold sensation can help activate your parasympathetic nervous system and provide a distraction from panic symptoms. Some people find that splashing cold water on their face is particularly helpful.

Avoid fighting the panic attack or trying to make it stop immediately. Resistance often makes panic symptoms worse. Instead, try to accept that you're having a panic attack and focus on riding it out using your coping techniques.

Call someone you trust if it helps you feel safer and more grounded. Having a supportive person on the phone can provide reassurance and help you stay connected to reality during the attack.

Consider carrying a "panic attack kit" with items that help you cope, such as a small bottle of essential oil to smell, a stress ball to squeeze, or a card with written reminders of your coping techniques.

After the panic attack passes, practice self-care and avoid caffeine or other stimulants that might trigger another attack. Give yourself time to rest and recover, as panic attacks can be physically and emotionally exhausting.

Seek professional help if you're experiencing frequent panic attacks or if they're significantly impacting your life. Cognitive-behavioral therapy and sometimes medication can be very effective in treating panic disorder and reducing the frequency and intensity of attacks.