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Panic attack: what to do right now
Your heart is pounding, your breath is short and your mind says something terrible is happening. A panic attack is frightening, and it usually passes within minutes. Here is a simple way through the next few of them.
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First: it will pass
Fear rises and then falls. Telling yourself “this is a panic wave, it will pass” already takes some of the fear out of it. Do not fight it. Fighting adds fear on top of fear.
Five steps for the next minutes
- Say quietly: “This is panic. It will pass.”
- Breathe out slowly, longer than you breathe in: in for four, out for six, as many rounds as you need.
- Feel your feet on the floor and your back against the chair or the wall.
- Name five things you can see and three you can hear. It brings you back into the room.
- Let the feelings be there, like weather. Notice that something is aware of them and is not itself shaking. Rest there.
“Thoughts are weather. Awareness is the sky, and the sky is never harmed by the weather.”Restful Awareness
Afterwards
Sit or lie down, drink some water and let the body come down slowly. Be kind to yourself. It was a lot.
Where the app helps
Tap how you feel
Choose anxious and a short guided session begins, with a calm voice.
Breathing exercises
An animated guide shows you when to breathe in and out, so you do not have to count.
A bell through the day
A soft bell brings you back to calm before the day builds up.
When to ask for help
If this is your first panic attack, if you have chest pain or trouble breathing that does not settle, or if attacks come often, please see a doctor. Mindfulness supports well-being and does not replace medical care.
Questions people ask
What should I do during a panic attack?
Say that it will pass, breathe out slowly, feel your feet on the floor and name things you can see and hear. Let the feeling be there instead of fighting it.
How long does a panic attack last?
Most last from a few minutes to about twenty minutes. If they come often or you are worried, talk to a doctor.
Can breathing exercises help?
A longer out-breath helps many people feel calmer. Stop if you feel dizzy and go back to normal breathing.
More guides
Read more: how to calm down now · breathing exercises · mindfulness for anxiety.