Mind · Overthinking & Anxiety
Panic Attack: What to Do
By the eva team · · 2 min read
A panic attack is a sudden wave of intense fear or discomfort that may cause a racing heart, shaking, sweating, dizziness, nausea, chest discomfort, tingling or difficulty breathing. The sensations can feel frightening and may resemble a medical emergency. Slow breathing, grounding and support from someone nearby may help, but new, severe or unexplained symptoms should not automatically be assumed to be panic.
1. Could This Be A Panic Attack?
A panic attack can arrive suddenly and create intense fear even when there is no clear danger. Your heart may race, your body may shake and you may feel dizzy, breathless, nauseous or out of control. These sensations are real, even when anxiety is causing them.
2. First, Check That You Are Safe
Move away from traffic, stairs, water or anything that could cause injury. Sit down or stay where you are when it is safe to do so. Tell a trusted person nearby that you feel unwell instead of trying to hide what is happening.
3. Do Not Assume Every Symptom Is Panic
Chest pain, severe breathing difficulty, fainting and other sudden symptoms can have medical causes. Seek urgent medical help when symptoms are new, unusually severe, follow an injury, do not begin settling or feel different from panic symptoms you have previously had assessed. Breathing difficulty can sometimes be a medical emergency.
4. Slow Your Breathing Gently
If you are safe and able to breathe, inhale slowly through your nose and let the breath out gently. Avoid forcing enormous breaths or breathing as quickly as possible. Slow, comfortable breathing can help reduce the cycle of rapid breathing, dizziness and increasing fear.
5. Bring Your Attention Back To The Room
Notice the floor beneath your feet, the chair supporting you and several objects around you. You can name things you see, feel and hear. Grounding gives your attention something present and concrete to return to while the panic wave begins settling.
6. Remind Yourself That The Wave Can Pass
When previous episodes have been medically assessed as panic, remind yourself that the sensations will rise and then settle. Try saying, “This feels frightening, but I am staying safe and letting it pass.” Panic attacks usually resolve with time, although the experience can remain distressing.
7. Recover Gently Afterward
After the strongest sensations settle, drink some water, rest somewhere comfortable and tell a trusted person what happened. Note where you were, what you felt and whether anything seemed to trigger the attack. Do not shame yourself for needing time to recover.
8. Repeated Panic Deserves Professional Support
Speak with a trusted adult and healthcare or mental-health professional if attacks repeat, you constantly worry about another one or you begin avoiding school, travel or other ordinary situations. Effective treatment is available, and an assessment can also rule out physical causes. Seek immediate support if you feel unsafe or think about hurting yourself.