A panic attack is a sudden wave of intense fear that triggers strong physical reactions even when there is no real danger. It can feel overwhelming, but it is not dangerous in itself, and symptoms usually peak within about 10 minutes and then ease.
Common signs of a panic attack
- Racing or pounding heart
- Shortness of breath or a feeling of choking
- Shaking, sweating, chills or hot flashes
- Dizziness, nausea or tingling in the hands
- Feeling unreal or detached, or a fear of losing control
If you have chest pain, or these symptoms for the first time, call 911 or seek medical care. Some heart and breathing problems feel similar, and it is always right to get checked.
How to stop a panic attack: 6 steps
- Name it. Tell yourself, “This is a panic attack. It is uncomfortable, but it will pass.” Naming it reduces the fear of the fear.
- Slow your exhale. Breathe in for 4 and out for 6, or follow our guided box breathing video. A longer out-breath calms the body.
- Ground your senses. Name five things you can see, four you can touch and three you can hear. More ideas in grounding techniques for anxiety.
- Cool down. Hold something cold or splash cool water on your face and wrists.
- Loosen your muscles. Drop your shoulders, unclench your jaw and open your hands.
- Ride the wave. Fighting the sensations tends to make them stronger. Let them rise and fall, and remind yourself that the peak is temporary.
What not to do
- Don't rush to escape the situation if it is safe to stay; staying teaches your brain that the feeling passes.
- Avoid caffeine and alcohol, which can make panic more likely.
When to get help
If panic attacks repeat, if you start avoiding places in case one happens, or if they began after a frightening experience, counseling can help. Approaches such as CBT and trauma-informed therapy teach the body and mind to stop sounding the alarm. Sessions are online by Zoom for anyone in Washington; book a free consultation.
This article is for general education and is not a substitute for professional care. If you are in crisis, call or text 988, or call 911 if you are in danger.