Things to do during a panic attack

A panic attack is a sudden surge of fear or physical alarm. You may notice a racing heartbeat, chest tightness, shaking, sweating, dizziness, rapid breathing, or numbness and tingling. These sensations can feel dangerous, but panic itself can settle as the alarm response eases. Similar symptoms can also occur with other medical problems, so a new or unusually intense episode deserves care.

Sit or stand with both feet supported and loosen tight clothing. Breathe in gently through your nose and breathe out slowly; aim for a softer, longer exhale rather than deep, forceful breaths. Name five things you can see, four you can feel, three you can hear, two you can smell and one you can taste. Remind yourself that the wave will pass. Avoid driving, excess caffeine and alcohol during the episode. If possible, tell a trusted person what is happening and stay with them.

Call emergency services for severe or persistent chest pain, fainting, marked breathing difficulty, new weakness, confusion, or symptoms that feel different from previous panic attacks. Arrange a GP Consultation after repeated episodes, avoidance of daily activities, or uncertainty about the cause. A Mental Health Assessment can help identify panic disorder and discuss suitable support.

Ask what symptoms should prompt emergency care, whether medicines or stimulants could be contributing, and which treatment or therapy plan fits your episodes.