Panic attack: What you can do right now

What to do during a panic attack

A panic attack feels like something terrible is happening – even though your body is mainly sounding an alarm. The most important thing now: you do not have to do anything “right.” You only need to get through the next few minutes.

Calm down immediately

• Slow your breathing: Breathe in through your nose, breathe out slowly through your mouth. Count quietly while exhaling.
• Feel your feet: Press your feet firmly into the ground. Name three things you can see.
• Do not run away: If possible, stand still for a moment or sit down. Escape often intensifies panic.

Getting through a panic attack alone

You are not dangerous. Your body can ride this wave – even without someone beside you. Tell yourself internally: This is panic. It will pass.

If you can, place a hand on your chest or belly. Feel the movement as you breathe. That helps you step out of spinning thoughts.

What helps against panic right now?

• Cold water on your wrists or face
• A short walk, if you feel safe enough
• Guided audio that walks you through the minutes step by step – without needing to read much

Help with a panic attack in this moment means: do less, slow down, give your body time. The wave eases – usually within 10 to 20 minutes.