What Actually Helps During a Panic Attack

Panic attacks are terrifying. Your heart races, you can't breathe, and your body convinces you that something is very, very wrong.

Here's what you need to know: You are not dying. You are not in danger. This will pass.

And here's how to help it pass faster.

What's Happening in Your Body

A panic attack is your body's alarm system going off when there's no real threat. Your nervous system floods you with adrenaline, triggering:

• Racing heart or pounding chest
• Shortness of breath or feeling like you can't breathe
• Dizziness or lightheadedness
• Numbness or tingling
• Sweating or chills
• Chest pain or tightness
• Nausea
• Feeling detached from reality
• Fear of dying or losing control

This feels awful, but it's not dangerous. Your body is responding to a false alarm.

What Helps Right Now

1. Remind Yourself: This Is a Panic Attack

Say it out loud or in your mind:

"This is a panic attack. It feels terrible, but it's not dangerous. It will pass."

Naming it takes away some of its power.

2. Focus on Your Breath (But Don't Force It)

You might feel like you can't breathe. The truth is you're probably breathing too fast (hyperventilating).

Try this:

• Breathe in slowly through your nose: 1-2-3-4
• Hold: 1-2-3-4
• Breathe out slowly through your mouth: 1-2-3-4-5-6-7-8
• Repeat

If counting feels too hard, just try to slow your breathing down a little bit.

Alternative: Paper bag technique If you're hyperventilating (rapid, shallow breathing), breathing into a paper bag for a few breaths can help rebalance your oxygen and CO2. But stop if you feel dizzy or worse.

3. Use the 5-4-3-2-1 Grounding Method

Panic takes you out of the present moment. Grounding brings you back.

Look around and name:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

See our full guide to grounding techniques

4. Cold Temperature Reset

Cold interrupts the panic response fast.

• Splash cold water on your face
• Hold ice cubes in your hands
• Run cold water on your wrists
• Drink ice water
• Go outside if it's cold

The shock of cold activates your "dive reflex" and immediately slows your heart rate.

5. Move or Release the Energy

Panic is adrenaline flooding your system. Sometimes you need to let it out.

• Shake your body - Literally shake out your arms, legs, whole body
• Jump or run in place - Discharge the activation
• Squeeze something - A stress ball, pillow, or your own fists
• Push against a wall - Use the muscle tension to ground yourself

6. Don't Fight It

This sounds counterintuitive, but fighting panic makes it worse.

Instead of: "No, no, no, I can't be having a panic attack, make it stop"

Try: "Okay, this is happening. It's uncomfortable but not dangerous. I can ride this out."

The more you resist, the more your body thinks there's a real threat.

What Doesn't Help

"Just calm down" If you could calm down, you would. This isn't helpful.

"You're fine, there's nothing to worry about" Logically you might know this, but your body doesn't care about logic right now.

Caffeine or stimulants These will make it worse. Avoid them during and after.

Alcohol Might seem like it helps in the moment, but it makes panic worse long-term.

Avoiding everything After a panic attack, it's natural to want to avoid places or situations that trigger panic. But avoidance makes the fear stronger. You might need professional support to work through this.

After It Passes

Panic attacks usually peak within 10 minutes and subside within 20-30 minutes. After:

Rest

• Your body just went through a major stress response
• It's okay to be tired
• Rest or do something gentle

Hydrate

• Drink water
• Your body used a lot of resources

Be kind to yourself

• Don't feel ashamed or embarrassed
• You're not weak for having a panic attack
• Millions of people experience these

Reflect (later)

• What triggered it (if anything)?
• What helped?
• What didn't help?
• Do you need more support?

When to Get Help

See a doctor or mental health professional if:

• Panic attacks are frequent or interfering with your life
• You're avoiding places or situations because of panic
• You're afraid of having another panic attack
• You're using alcohol or substances to cope
• You're feeling depressed or having thoughts of hurting yourself

Panic disorder is treatable. Therapy (especially cognitive behavioral therapy) and sometimes medication can significantly reduce or eliminate panic attacks.

Building Long-Term Resilience

Between panic attacks, these help prevent and reduce severity:

Regular practices

• Breathing exercises daily (not just during panic)
• Physical movement or exercise
• Adequate sleep
• Reducing caffeine

Professional support

• Therapy (CBT is especially effective)
• Understanding your triggers
• Learning your early warning signs
• Medication if recommended by your doctor

Nervous system care

• Breathing techniques
• Grounding practices
• Quick reset tools

You Can Get Through This

Panic attacks are awful, but they're temporary. You will survive this, even though it doesn't feel that way right now.

Your body is not broken. It's just confused about what's actually dangerous.

With practice and support, you can teach your nervous system that you're safe.

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This is educational information. If panic attacks are frequent or severe, please seek support from a mental health professional. In a crisis, call or text 988.