Panic attack · 2 min
Panic attack – what to do right now
A panic attack feels dangerous, but it settles by itself. Here's how to calm your body in the moment.
In a panic attack the body switches the alarm on at full power: the heart pounds, breathing tightens, hands tingle and everything feels unreal. The feeling is frightening, but the attack itself is not dangerous and it passes.
A panic attack usually peaks within a few minutes and then eases. You don't have to force it to stop – it is enough to help your body settle and wait out the wave.
The most useful help is a slow out-breath and using your senses. As breathing lengthens and attention moves to your surroundings, the alarm starts to fade. One well-known method is 5-4-3-2-1: name five things you see, four you can touch, three you hear, two you smell and one you taste.
You can also press your feet into the floor or lean your back against a solid surface. Notice that the floor and the wall are holding you. If you can, stay somewhere you feel safe until the strongest wave has passed.
If attacks keep happening or you start avoiding places because of them, it's worth contacting healthcare. There is good help for panic attacks. If you are unsure whether it is a panic attack or a physical symptom, get medical advice – in an emergency call 112.
Three small steps
- Breathe in for four seconds, out for six to eight. Repeat ten times.
- Do 5-4-3-2-1: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.
- Tell yourself: this is a panic attack, it rises and falls, I am safe.
Hetki does not replace a professional and does not give diagnoses or medication advice.