Health & First Aid
Panic attack: what to do?
Panic attack: the right reflexes in a few simple steps.
Written by Mohamed IDBRAHIM · Updated octubre 13, 2026 · 7 min read
Immediate actions
- 1 Slow your breathing: inhale for 4, hold, exhale for 6.
- 2 Ground yourself by naming five things you see.
- 3 Remind yourself it is temporary and not dangerous.
- 4 Call a trusted person or a helpline if attacks are frequent.
What not to do / warning
If chest pain is crushing or you feel faint, get emergency care to rule out a heart issue.
When a panic attack happens, the first minutes matter. Follow these steps to act safely and without panic.
What to do right now
- Slow your breathing: inhale for 4, hold, exhale for 6.
- Ground yourself by naming five things you see.
- Remind yourself it is temporary and not dangerous.
- Call a trusted person or a helpline if attacks are frequent.
Mistakes to avoid
- Acting before removing the immediate source of danger.
- Panicking or skipping the official procedures.
- Following unverified advice from the internet.
How to prevent this in the future
Regular checks and keeping important documents and numbers in one safe place go a long way. Note the emergency number for your country and keep it visible at home.
Frequently asked questions
What should I do first?
Ensure everyone is safe, remove the source of danger, then call the relevant number or start the official procedure.
When should I call emergency services?
Whenever there is a risk to life, serious injury or a fire. When in doubt, call and let them decide.
Sources & references
- NIMH (https://www.nimh.nih.gov/)