What can I do right now?
“I think I’m having a panic attack”
I think I’m having a panic attack? A sudden rush of fear: pounding heart, fast breathing, a sense that something terrible is happening.
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A sudden rush of fear: pounding heart, fast breathing, a sense that something terrible is happening.
Try one of these now
- Slow breathing — (2–5 min · Moderate evidence)
- 5-4-3-2-1 grounding — (2–5 min · Practical evidence)
- The double-inhale sigh — (1–5 min · Emerging evidence)
- Box breathing — (2–4 min · Practical evidence)
Why this can help
Panic is the body’s alarm at full volume. A long out-breath and naming what is around you help it stand down, and staying where you are teaches your mind the moment was not dangerous. It usually passes within minutes.
When it is more than a rough moment
If this is the first time, or you have chest pain, trouble breathing or you faint, get medical help straight away. If panic attacks keep happening, a doctor can help — panic responds well to treatment.
Understand it better
- Getting through a panic attack — What to do while it is happening, and why fighting it or fleeing tends to keep it coming back. (6 min · Beginner)
- What a panic attack is — A sudden rush of fear with a racing heart and a sense of danger. Frightening — and, once understood, less so. (7 min · Beginner)
- Slow breathing — Breathing slowly, with a longer out-breath, is one of the few direct levers you have on your nervous system. (5 min · Beginner)
If you need more support
- When self-help isn’t enough — Signs it is time to talk to someone, and who you can talk to.