✔️ Verified by Mr. Bedanta Phukan, Clinical Psychologist.

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A panic attack is a sudden episode of intense fear or discomfort, peaking within 10 minutes, often with physical symptoms like palpitations, chest pain, breathlessness, or dizziness. It is not life-threatening, but it feels like a medical emergency. Panic attacks can be overwhelming, but several strategies can help you manage symptoms and regain control until the episode passes. Here are evidence-based steps you can take:

1. Remind Yourself It Will Pass

• Acknowledge that you are having a panic attack and that it is not life-threatening. Tell yourself: “This is a panic attack. It will pass.” Remember that it will end soon, usually within 10–20 minutes, and that you are safe. Recognising it helps reduce fear of “dying” or “losing control.”

2. Focus on Your Breathing

• Panic attacks often cause rapid, shallow breathing, which can worsen anxiety. Practice slow, deep breathing. Try the 4-4-6 method:
  • Inhale slowly through your nose for a count of four.
  • Hold for two to four seconds.
  • Exhale slowly through your mouth for a count of six.
  • Repeat several times.
• Avoid hyperventilating — it worsens dizziness and chest tightness.

3. Use Grounding Techniques

• Grounding helps anchor you in the present. Try the 5-4-3-2-1 method:
  • Name 5 things you can see.
  • Name 4 things you can touch.
  • Name 3 things you can hear.
  • Name 2 things you can smell.
  • Name 1 thing you can taste.

4. Practice Progressive Muscle Relaxation

• Relax different muscle groups in your body, starting from your toes and moving up to your head. Unclench your jaw, relax your shoulders. Gently stretch or shake your hands and feet to release tension. This can help release physical tension.

5. Focus on a Single Object

• Pick an object in your environment and focus all your attention on it. Observe its colour, shape, texture, and details. This can help distract your mind from panic symptoms.

6. Practice Mindfulness

• Observe your thoughts and feelings without judgment. Remind yourself that these sensations are temporary and will pass.

7. Move to a Calm Environment

• Don’t fight the panic. Let it rise and fall. If possible, move to a quieter place. This can help reduce the intensity of the attack.

8. Repeat a Mantra or a Calming Phrase

• Silently repeat something like: “This too shall pass” or “I am safe. I can handle this” to help refocus your mind.

When You’re Helping Someone Else

• Stay calm and speak in a reassuring, gentle manner.
• Encourage slow, deep breathing by breathing with them.
• Use grounding techniques or distract them with conversation.
• Avoid telling them to “calm down” or dismissing their feelings.
• You stay with them until the panic attack subsides.

When to Seek Medical Help

Although panic attacks are not dangerous, you should seek emergency help :

• If chest pain and trouble breathing do not resolve within 20 to 30 minutes. If there is loss of consciousness or neurological signs, seek emergency medical care, as these symptoms may indicate a medical emergency and not just a panic attack. The likelihood of other diseases is higher when a history of known heart disease or risk factors is present.
• If panic attacks are frequent or interfere with daily life, consult a doctor. Assessment and treatment options, such as therapy or medication, might be needed.

Panic attacks are very distressing but not life-threatening. With practice, these techniques can help you regain control and reduce the impact of future attacks. If panic attacks persist, professional support can provide effective long-term management.

Citations:

1. https://my.clevelandclinic.org/health/diseases/4451-panic-attack-panic-disorder
2. https://www.mayoclinic.org/diseases-conditions/panic-attacks/diagnosis-treatment/drc-20376027
3. https://www.medicalnewstoday.com/articles/321510
4. https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/feelings-and-symptoms/anxiety-fear-panic/
5. https://www.felixhospital.com/blogs/how-to-stop-panic-attack
6. https://www.healthline.com/health/how-to-stop-a-panic-attack