What to do during a panic attack?

Panic attack symptoms can feel frightening when your heart races, breathing becomes difficult, or your surroundings seem unfamiliar. Knowing what to do during a panic attack can help you respond more calmly. Simple grounding techniques may help you focus on the present while you decide what to do next.

What to do during a panic attack

You do not have to make every symptom disappear immediately. Focus on one manageable action at a time and give yourself room to settle.

1. Slow your breathing gently

A panic attack can make you breathe faster or feel as though you cannot get enough air. Try breathing in gently through your nose and breathing out slowly, without forcing deep breaths or holding your breath. If focusing on breathing makes you feel more uncomfortable, stop and try another approach.

The aim is to find a comfortable rhythm, not to breathe perfectly. Remind yourself that you can take things one moment at a time.

2. Use grounding techniques to reconnect with the present

Grounding techniques can shift your attention away from distressing thoughts and physical sensations. Name five things you can see, notice the feeling of your feet against the floor, or describe the objects around you. Choose one simple activity rather than trying several techniques at once.

If possible, sit somewhere safe and quiet. You might also ask someone you trust to stay nearby. A calm voice or familiar presence can make the moment feel less overwhelming.

These strategies will not work the same way for everyone. If one technique does not help, you can try another without blaming yourself.

What to do as the panic begins to ease

The most intense symptoms often peak within minutes, although the experience varies. Once they begin to settle, give yourself time to recover and consider whether additional support would help.

1. Let yourself recover without rushing

You may feel tired, shaky, or emotionally drained after a panic attack. If you can, remain seated for a little while, drink some water, and return to everyday activities gradually. You do not need to push yourself to act as though nothing happened.

If the experience leaves you unsettled, try a quiet activity or contact someone you feel comfortable talking to. Recovery is not a race, and needing a little time does not mean you have handled the situation badly.

2. Notice patterns and consider getting support

If panic attacks happen repeatedly, make brief notes about what was happening beforehand, how you felt, and what seemed to help. You may notice patterns, although some attacks occur without an obvious trigger.

If anxiety after eating is a recurring experience for you, this guide to anxiety after eating explores that specific pattern. For recurring panic or anxiety that interferes with daily life, consider speaking with a healthcare professional about appropriate care. You can also review anxiety support options as you explore possible next steps.

When to seek urgent help: Do not assume that new or severe symptoms are caused by panic. Chest pain, fainting, severe breathing difficulty, or symptoms that feel different from previous episodes may require urgent medical assessment. In the United States, call 911 for a medical emergency.

FAQs about panic attacks

How long does a panic attack last?

Many panic attacks reach their most intense point within minutes and gradually ease. However, duration varies, and feelings of tiredness or uneasiness may continue afterward.

What if grounding techniques do not help?

Try a different simple activity, such as noticing your feet against the floor or describing objects nearby. If focusing inward increases your distress, shift your attention outward or ask someone you trust to stay with you.

When should I talk to a healthcare professional?

Seek professional guidance if panic attacks recur, lead you to avoid everyday activities, or cause ongoing fear of another attack. New or severe physical symptoms need appropriate medical assessment rather than an automatic assumption that panic is the cause.

Conclusion

Knowing what to do during a panic attack can help you approach the experience with less pressure. Try gentle breathing or grounding, allow time to recover, and seek support if panic begins to affect your daily life.

References

National Institute of Mental Health — https://www.nimh.nih.gov

NHS Inform — https://www.nhsinform.scot

Mayo Clinic — https://www.mayoclinic.org