What to do during a panic attack

Stay where you are if it’s safe, slow your breathing, and remind yourself that the feeling will pass. Simple grounding steps and cold sensations can help bring your body out of the panic spiral.

Quick steps

  1. Breathe slowly.
    Inhale gently through your nose, then exhale slowly through your mouth. A steady count like 1 to 5 on both the inhale and exhale can help.
  1. Use grounding.
    Try the 5-4-3-2-1 method: notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
  1. Relax your muscles.
    Tense and then release one muscle group at a time, moving from your feet upward.
  1. Try something cold.
    Splash cold water on your face, hold a cold drink, or run your hands under cold water.
  1. Use calming self-talk.
    Tell yourself: “This is a panic attack. It will pass. I am safe.” That kind of reminder is recommended in public health guidance.

What helps most

The most useful first moves are usually slow breathing, grounding, and staying in place until the wave starts to ease. If you can, reduce stimulation by sitting down, loosening tight clothing, and focusing on one simple task like counting breaths.

When to get help

If chest pain, fainting, trouble breathing, or other symptoms feel new, severe, or unlike your usual panic symptoms, seek urgent medical help. If panic attacks happen often, it’s worth speaking with a doctor or mental health professional for longer-term support.

Simple script

You can use this in the moment: “Breathe in for 4, out for 6. Name 5 things I see. Hold something cold. This will pass.” That gives your mind and body one clear routine to follow.

Quick Scoop

A panic attack usually peaks and then fades, so the goal is not to force it away but to help your body settle while it runs its course.