How to Handle a Panic Attack: What Helps and What Doesn’t

What to do—and not to do—during a panic attack

When a panic attack hits, it can feel like everything is spinning out of control. Your heart races. Your thoughts spiral. And even if you know what it is, it still feels terrifying.

Here’s how to handle a panic attack: what helps and what doesn’t.

What to do during a panic attack

These are evidence-based, therapist-recommended strategies that can help you ride it out with a little more ease.

1. Breathe slower.
   It sounds simple, but it’s the most powerful tool you’ve got. Try breathing in for 4 counts, holding for 4, and exhaling for 6–8. It tells your nervous system: you’re not in danger.
   
2. Ground yourself with your senses.
   Look around. Name 5 things you can see. 4 you can touch. 3 you can hear. 2 you can smell. 1 you can taste. This can help bring your mind back to the present.
   
3. Remind yourself: “This will pass.”
   A panic attack often peaks within 10–20 minutes. Repeating a calming phrase—like “I’ve felt this before, and I got through it”—can help soften the fear.
   
4. Move your body gently.
   Pacing slowly, stretching, or even lightly tapping your chest or arms can regulate the fight-or-flight response. It doesn’t have to be big—just enough to help your system reset.
   
5. Use cold water.
   Splash your face or hold a cold pack to your neck. The temperature change can calm the vagus nerve and slow your heart rate.

What not to do

Even with the best intentions, some habits can make things worse. Here’s what to avoid if you can.

1. Don’t try to fight it.
   Resisting the panic often makes it feel stronger. Instead of thinking “I need this to stop now,” try “I’m letting this move through me.”
   
2. Don’t run away (unless it’s truly unsafe to stay).
   Leaving a situation out of panic can reinforce the idea that you’re in danger. If possible, stay and use your tools. You’ll show your brain you’re safe.
   
3. Don’t self-diagnose serious illness in the moment.
   Panic mimics many physical issues, like heart attacks. But if you’ve been checked and know what this is, try not to Google. Breathe instead.
   
4. Don’t downplay it.
   Telling yourself “This is nothing” or “I’m overreacting” won’t help. Panic attacks are real. Validation is more calming than denial.
   
5. Don’t isolate long-term.
   You might need space in the moment, but regularly withdrawing out of fear can make anxiety worse. It’s okay to get help.

Reviewed April 2025. Always consult a professional for individual guidance.