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. What not to do Even with the best intentions, some habits can make things worse. Here’s what to avoid if you can. Reviewed April 2025. Always consult a professional for individual guidance.