I think I had a panic attack: what should I do?

A panic attack may begin abruptly and can include a racing or pounding heart, chest tightness, rapid breathing, shaking, sweating, dizziness, nausea, or a feeling of losing control. Numbness and tingling can occur when breathing changes. The sensations can resemble other medical problems, so the pattern, context, and your health history matter.

One episode does not by itself establish panic disorder. A clinician may consider repeated unexpected attacks, worry about another attack, avoidance, medicines, substance use, and physical causes. Symptoms can also occur with feeling anxious without meeting criteria for a disorder.

If you are safe, sit or stand in a supported position and loosen tight clothing. Breathe gently and slowly, allowing the out-breath to be unhurried; avoid repeatedly taking very deep breaths. Name a few things you can see or feel to anchor your attention, and move to a quieter place if possible. Do not drive while dizzy or impaired.

Afterward, write down when it started, what you felt first, how long it lasted, possible triggers, caffeine or other substances, and whether symptoms fully settled. Arrange a GP consultation for a first episode, recurring episodes, or fear that is changing your activities. A mental health assessment can help identify suitable support.

Call emergency services for severe or persistent chest pain or tightness, severe breathing difficulty, fainting, new weakness on one side, confusion, or symptoms that feel different from previous episodes. Seek immediate help if you may have taken an overdose or if you are at risk of harming yourself. Do not assume a new physical emergency is a panic attack simply because fear is present.

Ask: Could these symptoms have a physical cause? What should I do if they return? Would a GP consultation or mental health assessment be appropriate? Which treatments or talking therapies might help? How can I reduce avoidance while staying safe?