To stop a panic attack, slow your breathing, remind yourself that the feeling is temporary and not dangerous, and bring your attention back to the present moment with a grounding exercise. Panic symptoms usually peak within about 10 minutes and then fade. If panic attacks keep coming back, therapy such as cognitive behavioral therapy (CBT) can help prevent them.
A panic attack can feel terrifying: your heart pounds, your chest tightens and you may feel like you are losing control. This guide walks you through how to stop a panic attack in the moment, what to do afterward and when it is time to get more support.
What Happens During a Panic Attack?
The National Institute of Mental Health (NIMH) describes a panic attack as a sudden wave of fear or discomfort, or a sense of losing control, even when there is no clear danger. Attacks can happen unexpectedly, even during sleep.
Common symptoms include:
- A racing or pounding heartbeat
- Sweating, chills or hot flashes
- Trembling or shaking
- Shortness of breath or a feeling of choking
- Dizziness, numbness or tingling in your hands
- Chest pain, stomach pain or nausea
- A sense of doom or fear that you are dying or losing control
- Feeling detached from yourself or your surroundings
According to Cleveland Clinic, most panic attacks last 5 to 20 minutes, with symptoms usually peaking within 10 minutes, although some people report episodes lasting up to an hour. Cleveland Clinic also notes that up to 11% of Americans have a panic attack each year. You are far from alone.
Is It a Panic Attack or a Heart Problem?
Mayo Clinic notes that panic attack symptoms can resemble other serious health problems, such as a heart attack. If you have chest pain, severe trouble breathing or you pass out, or if you are not sure what is happening, call 911 or get emergency care right away. It is always better to be checked.
How to Stop a Panic Attack: 6 Steps That Help
These strategies come from mental health experts and can be used anywhere. Practicing them when you feel calm makes them easier to use when panic hits.
1. Name What Is Happening
Tell yourself, “This is a panic attack. It will pass.” Acknowledging that the attack is temporary is one of the self-help steps Cleveland Clinic recommends. Panic feeds on the fear that something terrible is happening, and naming it can take away some of that power.
2. Slow Your Breathing
Panic triggers fast, shallow “fight-or-flight” breathing. Slow breathing helps reverse that response. Cleveland Clinic’s guide to stopping a panic attack suggests:
- Sit or lie down somewhere quiet if you can (though you can do this anywhere).
- Place one hand on your belly and one on your chest.
- Breathe in slowly through your nose, then breathe out through your mouth at a comfortable pace.
- Keep going until you feel calmer. The hand on your belly should rise and fall more than the one on your chest.
3. Use a Coping Script
Write down a few calming, true statements ahead of time and keep them on your phone or in your pocket. Examples: “I have felt this before and it passed,” or “I am not going to pass out or die. This is anxiety.” Reading your script during an attack helps counter scary thoughts and, over time, builds confidence that you can handle panic.
4. Ground Yourself With Your Senses
Grounding pulls your attention away from racing thoughts and back to the present. One popular method is the 5-4-3-2-1 grounding technique:
- 5 things you can see
- 4 things you can feel or touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Cleveland Clinic suggests using grounding as early as possible, before feelings build too much.
5. Relax Your Muscles
Progressive muscle relaxation, another self-help tool Cleveland Clinic lists, means gently tensing and then releasing one muscle group at a time as you move through your body. Letting go of physical tension can help your body settle.
6. Shift Your Focus
Distraction can help, too. Try calling a supportive friend, listening to music, petting an animal, singing or picturing a peaceful place.
What Not to Do During a Panic Attack
- Don’t treat the sensations as an emergency. Mayo Clinic explains that CBT for panic helps people learn that panic symptoms are not dangerous. Reminding yourself of this while you breathe can help the wave pass.
- Don’t reach for alcohol or drugs. Mayo Clinic advises avoiding caffeine, alcohol, smoking and recreational drugs, which can trigger panic attacks or make them worse.
- Don’t flee every situation. Avoiding places where panic happened can slowly shrink your world. Mayo Clinic lists phobias and avoidance among the complications of untreated panic disorder.
Using alcohol or other substances to cope with anxiety is common, and Mayo Clinic notes that substance misuse is one possible complication of panic disorder. If that sounds familiar, integrated care for both anxiety and substance use can help.
How to Prevent Future Panic Attacks
Knowing how to stop a panic attack is helpful, but the long-term goal is to have fewer of them. Mayo Clinic’s self-care tips include:
- Sticking with your treatment plan
- Getting regular aerobic exercise, which may have a calming effect
- Getting enough sleep
- Practicing stress management such as yoga, deep breathing or muscle relaxation
- Joining a support group
- Cutting back on caffeine, alcohol and nicotine
Anxiety skills taught in therapy, like the distress tolerance tools in DBT skills training, can also make panic easier to ride out.
When Panic Attacks Become Panic Disorder
A single panic attack is not a mental disorder. According to NIMH, panic disorder involves repeated, unexpected panic attacks plus at least one month of worrying about having more attacks or changing your behavior to avoid them. Not sure whether you are having panic or anxiety attacks? Our guide to panic attack vs. anxiety attack explains the difference, and our anxiety hub covers other anxiety disorders.
Treatment for Panic Disorder
- Cognitive behavioral therapy (CBT): NIMH calls CBT the “gold standard” psychotherapy for panic disorder. It teaches you to react differently to the physical sensations of fear. Mayo Clinic notes symptoms may start to improve within weeks.
- Exposure techniques: Safely and gradually facing feared sensations or situations reduces their power over time.
- Medication: SSRIs and SNRIs are common options and take several weeks to work. Benzodiazepines act quickly but carry a risk of dependence. Learn more in our guide to anxiety medications, and always follow your prescriber’s guidance.
Frequently Asked Questions
How long does a panic attack last?
Most panic attacks last 5 to 20 minutes, and symptoms usually peak within about 10 minutes. Some people have longer episodes. You may feel tired afterward.
Can a panic attack hurt you?
Panic attacks feel frightening but are not usually dangerous. Because symptoms can look like a heart attack, get emergency care if you have chest pain or trouble breathing and aren’t sure of the cause.
What is the fastest way to calm down during a panic attack?
Slow belly breathing is one of the quickest tools. Pair it with a reminder that the attack will pass and a grounding exercise like 5-4-3-2-1.
Should I see a doctor after a panic attack?
Yes, especially if it was your first attack or they keep happening. A provider can rule out medical causes and connect you with therapy that prevents future attacks.
Get Help for Panic Attacks in Lancaster, PA
If panic attacks are running your life, structured support can help you get it back. The Ranch Pennsylvania Outpatient Services offers mental health treatment for anxiety and panic disorder, including CBT, DBT and psychiatric care. Our intensive outpatient program meets three days a week while you live at home, and our partial hospitalization program offers full-day care five days a week. Verify your insurance to see what your plan covers. Our admissions team is available 24/7, and calls are free and confidential.
