How to deal with a panic attack

A panic attack is a sudden, intense fear that can occur in the absence of any real danger. Panic attacks lead to distressing physical and emotional symptoms such as a racing heart, sweating, trembling, shortness of breath, chest pain, nausea and light-headedness. If you’re experiencing a panic attack, you may also feel like you’re losing control, or in danger of dying.

Panic attacks can happen anywhere — while eating, having a conversation with someone, or even while sleeping — and tend to last 5 to 20 minutes. Despite the intense symptoms, panic attacks are not dangerous and you can get through them. Here are some tips for coping with a panic attack in the moment, or if you feel one coming.

Take slow, deep breaths.

During a panic attack, breathing exercises can help you calm down. Breathe in through your nose, and out through your mouth, counting as you do so. Repeat the breathing exercises until you feel calmer.

Accept what you’re experiencing.

It’s better to acknowledge what is happening instead of distracting yourself or trying to escape. You may feel like you’re in danger, but try staying where you are — once it is safe. Staying put while riding out the attack can help remind you that you are safe and that you’re okay. It can help to repeat a mantra like “I will get through this.”

Be mindful and stay present.

Mindfulness can help you ground your thoughts in the present, instead of focusing on the feelings of anxiety and fear. Observe your thoughts but don’t react to them. Engaging your senses can also help you stay present. Slowly, without rushing, notice the things around you that you can see, hear, touch, or smell. Linger and reflect on them as you notice.

Try relaxation techniques.

Relaxing your muscles can relieve some of the tension that builds up during a panic attack. Progressive muscle relaxation is a popular technique which involves tensing and relaxing the muscles in your body from head to toe. You can also try other techniques like aromatherapy or guided meditation.

Recognize triggers.

While panic attacks tend to occur suddenly, sometimes they can be triggered by a stressful situation. Recognizing the situation that led to the attack can help you manage that stress in the future. WebMd also suggests the H.A.L.T. method which stands for “hungry, angry, lonely, tired.” During an attack or if you feel one coming, ask yourself, “Am I hungry? Angry? Lonely? Tired?” It’s a way to check in with yourself as being in any of these states can make you vulnerable.

Manage stress in your day to day life.

In general, stress management, a balanced diet, and regular exercise in your daily life can help you prevent or reduce anxiety and the occurrence of panic attacks. Seeking support can also help, so that those around you understand what you’re going through and can offer assistance.

How to help someone through a panic attack

If someone around you is experiencing a panic attack, you can help them through it by staying calm and not engaging in their panic. Ensure that they have space around them or move them to a quiet space with less stimuli.

Remind them that this will end and that they are safe. Help them control their breathing by either breathing with them or counting as they breathe. Instead of asking probing questions or making assumptions, ask them what they need. Use short, simple sentences and affirmations like “you can get through this” or “tell me what you need.”

Know when to see a doctor.

If you or someone you know is experiencing frequent panic attacks, it might be a symptom of a panic disorder. Panic disorders are a type of anxiety disorder that we treat at Alpha. Our medical team can help you assess what you’re experiencing, evaluate potential causes, and provide treatment — all from the comfort of your home.