Home remedies for panic attacks

A panic attack is a sudden surge of fear or alarm that can cause a racing heart, chest tightness, fast breathing, sweating, shaking, dizziness or numbness and tingling. These sensations can feel dangerous, but similar symptoms can also occur with heart, breathing or other medical problems. Repeated attacks, fear of another attack, or changes to daily activities may point to panic disorder and deserve assessment.

If possible, sit with both feet on the floor and loosen tight clothing. Breathe in gently and make the out-breath slower and longer, without forcing deep breaths. Name five things you see, four you feel, three you hear, two you smell and one you taste, or describe the room in simple detail. Reduce caffeine, nicotine and alcohol if they make episodes more likely. Keep a brief record of situations, body sensations and helpful responses; this can guide a clinician. Regular sleep, movement and structured talking therapy can also support recovery.

Call emergency services for severe or new chest pain, fainting, marked breathing difficulty, one-sided weakness, confusion or symptoms that feel unlike previous attacks. Arrange a GP consultation for recurring episodes, avoidance, sleep disruption or uncertainty about the cause. If panic is accompanied by thoughts of self-harm, seek urgent mental health support and stay with someone you trust.

Ask whether a physical check is needed, which therapy options fit your symptoms, how to practise breathing between attacks, and what plan to follow if symptoms return.