Panic Attack Help: What to Do During and After an Attack

A panic attack can feel dangerous, but the symptoms are usually the body's alarm system switching on too intensely. Racing heart, trembling, dizziness, chest tightness, sweating, and fear of losing control are common.

The goal in the moment is not to force calm. The goal is to reduce fear of the symptoms and let the wave pass.

Try breathing out a little longer than you breathe in. For example, inhale gently for three counts and exhale for five. Do not aim for perfect deep breathing; forcing big breaths can sometimes increase dizziness.

If counting feels irritating, simply soften your shoulders and let the next exhale be slower.

Name five things you can see, four things you can feel, three sounds, two smells, and one thing you can taste. This does not magically erase panic, but it helps your brain reconnect with the present environment.

You can also hold a cold glass, press your feet into the floor, or describe the room in plain language.

After panic, people often scan the body for signs it will happen again. That scanning can keep the alarm system active. Instead, write down what happened, what helped, and what you want to try next time.

Seek urgent medical help for new, severe, or unusual chest pain, fainting, or symptoms that could be medical. Seek mental health support if panic becomes frequent or you start avoiding places because of it.