If you are searching for what to do during a panic attack, you are not alone. Many people experience panic attacks at some point in life. These moments can feel very scary. You may feel like you are in danger, even when you are safe.
If you struggle with panic attacks, getting help from mental health professional can help you treat anxiety and feel better in your daily life.
This guide will show simple steps you can take right away. It will also help you understand panic attack symptoms, why they happen, and how to prevent future panic attacks.
What Are Panic Attacks?
Understanding Panic Attacks
Panic attacks are sudden waves of intense fear. They can happen without warning. These are sometimes called unexpected panic attacks.
During an attack, your body reacts like there is danger. Even if nothing is wrong, your brain sends signals that something is life threatening.
This is common in people with panic disorder and other anxiety disorders.
Why Panic Attacks Happen
Panic can happen due to many reasons, such as:
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Stressful situation
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Traumatic events
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Family history of anxiety
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Other mental health conditions
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Certain medical conditions
Groups like the National Institute of Mental Health and resources like the Merck Manual explain that panic is your body’s alarm system going off at the wrong time.
Common Panic Attack Symptoms
Physical Symptoms
When you experience panic attacks, your body reacts fast. Common physical symptoms include:
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Racing heart or increased heart rate
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Pounding heart
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Chest pain (can feel like a heart attack)
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Sweating
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Feeling dizzy or feel lightheaded
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Trouble breathing
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Shaking
These physical sensations can feel very real and frightening.
Emotional Symptoms
Panic also affects your mind. You may:
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Feel intense feelings of fear
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Think you are losing control
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Feel like something bad will happen
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Feel disconnected from your body
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Experience fear that overwhelms you
These symptoms of a panic attack can make a person feel like they are in danger, even when they are safe.
What To Do During a Panic Attack (Step-by-Step)
Focus on Deep Breathing
The first step in what to do during a panic attack is deep breathing.
Try this simple method:
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Breathe in slowly for 4 seconds
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Hold for 4 seconds
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Breathe out for 6 seconds
This helps calm your body and slow your racing heart.
Ground Yourself in the Present Moment
Bring your mind to the present moment.
Try this example:
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Name 5 things you can see
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Name 4 things you can touch
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Name 3 things you can hear
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Name 2 things you can smell
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Name 1 thing you can taste
This helps you feel safe and in control.
Remind Yourself You Are Safe
Tell yourself:
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“This is a panic attack”
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“It is not dangerous”
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“It will pass”
Even though it feels frightening, panic attacks are not harmful.
Relax Your Body
Use simple relaxation techniques:
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Drop your shoulders
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Unclench your jaw
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Sit or lie down
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Relax your muscles
This helps reduce panic symptoms.
Talk to Someone
If you can, talk to a trusted person.
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Call a friend
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Speak to a family member
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Ask someone nearby for help
Sometimes just hearing a calm voice can help you cope.
Why Panic Attacks Feel Like a Heart Attack
The Fear of Danger
Many people think they are having a heart attack during panic. This is because of:
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Chest pain
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Increased heart rate
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Shortness of breath
These symptoms feel very real.
How to Tell the Difference
A possible panic attack usually:
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Peaks quickly
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Gets better within 20–30 minutes
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Happens with strong fear
A real heart attack may:
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Last longer
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Include pressure in the chest
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Spread pain to arms or jaw
If you are unsure, always see a doctor. Your health matters.
Long-Term Ways to Treat Panic Attacks
Talk Therapy
Talk therapy is one of the best ways to treat panic attacks.
A mental health professional can help you:
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Understand your triggers
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Learn how to deal with panic
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Build more confidence
Exposure Therapy
Exposure therapy helps you slowly face your fears.
This can help you:
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Stop avoiding situations
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Learn that panic is not dangerous
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Overcome fears
Medication Options
Sometimes a doctor may suggest medication to help with:
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Severe panic disorder
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Frequent attacks and panic
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Other mental health conditions
How to Prevent Future Panic Attacks
Manage Stress Daily
Stress is a big trigger. To reduce more panic attacks, try:
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Exercise
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Healthy sleep
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Eating balanced meals
Practice Breathing Every Day
Practice breathing even when calm. This helps your body stay relaxed.
Avoid Triggers When Possible
Some certain situations may cause panic. Learn what triggers you and plan ahead.
Stay Connected
Talking to others helps your mental health. Do not isolate yourself.
How Panic Affects Daily Life
Living With Panic Disorder
People with panic disorder may worry about the next attack. This fear can affect daily life.
They may:
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Avoid crowds
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Avoid driving
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Avoid leaving home
This is called avoiding situations.
Getting Help Improves Life
With the right therapy, people can:
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Feel less anxious
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Reduce panic symptoms
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Feel safe again
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Enjoy life more
Helpful Tips to Cope With Panic
Simple Tools You Can Use Anytime
Here are helpful ways to cope:
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Carry water
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Listen to calming music
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Use grounding objects
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Practice positive thinking
Remember Panic Will Pass
Even though panic feels strong, it does not last forever.
You will feel better again.
When to See a Doctor
Signs You Need Extra Help
You should see a doctor or therapist if:
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You have frequent panic attacks
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Panic affects your life
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You feel constant fear
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You avoid many places
Getting help early can stop more panic attacks.
FAQs About Panic Attacks
What should I do during a panic attack?
Focus on deep breathing, stay in the present moment, and remind yourself you are safe. These steps help calm your body and reduce symptoms.
Are panic attacks dangerous?
No, panic attacks are not life threatening, even though they feel scary. They are not dangerous but can feel intense.
Can panic attacks feel like a heart attack?
Yes, panic can cause chest pain, racing heart, and shortness of breath, which can feel like a heart attack.
How can I stop future panic attacks?
You can reduce future panic attacks with therapy, stress management, and learning coping skills.
When should I seek help for panic attacks?
If panic happens often or affects your daily life, talk to a mental health professional or doctor.
