Panic attack: what to do?
Panic attack: the right reflexes in a few simple steps.
Quick answer
4 steps — read this before anything else
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1
Slow your breathing: inhale for 4, hold, exhale for 6.
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2
Ground yourself by naming five things you see.
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3
Remind yourself it is temporary and not dangerous.
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4
Call a trusted person or a helpline if attacks are frequent.
Warning
If chest pain is crushing or you feel faint, get emergency care to rule out a heart issue.
Important — please read
This content is general educational and informational only, and is not a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified health provider with any questions you may have about a medical condition. Never disregard or delay seeking professional medical care because of something you read here. In an emergency or life-threatening situation, call your local emergency services (police, fire or ambulance) immediately.
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
Information verified with official organizations.
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