If this is happening right now, focus on getting your body to slow down first : sit somewhere safe, loosen tight clothing, and breathe in slowly through your nose for 4–5 seconds, then out for 6–8 seconds. Ground yourself by naming 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste.

What helps fast

  • Say it out loud: “This is anxiety. It will pass.”
  • Control your breathing: keep the exhale longer than the inhale.
  • Use cold: hold an ice pack, splash cold water on your face, or hold a cold drink.
  • Ground your senses: look around and describe details of nearby objects.
  • Relax your muscles: unclench your jaw, drop your shoulders, then tense and release your hands.

What not to do

  • Don’t fight the sensation or keep checking your pulse repeatedly.
  • Don’t use alcohol or extra caffeine to cope.
  • Don’t try to “push through” while driving or doing anything unsafe.

When to get help

If this is your first severe episode, or you have chest pain, trouble breathing, fainting, or symptoms that feel medically different from your usual anxiety, get urgent medical help. If panic attacks are happening more than once or are affecting daily life, a clinician or therapist can help you reduce them over time.

A simple script

“I am safe. This will peak and pass. I only need to get through the next 10 minutes.”

If you’re in immediate danger or think you might hurt yourself, call emergency services now.