What to do during a panic attack

by | Oct 2, 2026 | How To | 0 comments

Man seated cross-legged with eyes closed and headphones on

Medical disclosure

This article offers general self-help information and cannot diagnose
the cause of symptoms. Panic-like symptoms can overlap with serious
medical conditions. Call emergency services when symptoms may represent
a medical emergency.

When a panic attack begins, focus on safety and one manageable action
at a time. If the setting is safe, sit or remain where you are. Let your
breathing become gentle, ground yourself in the room and remind yourself
that panic symptoms usually rise and fall.

If this is your first episode, or you have severe chest pain,
fainting, severe breathing difficulty or symptoms that feel different
from previous attacks, seek urgent medical care instead of assuming it
is panic.

Get physically safe

Sit down or lean against a stable surface if you feel dizzy. Loosen
tight clothing around your neck or waist.

If you are driving, signal and pull over safely. Put the vehicle in
park and wait until your concentration, balance and vision feel normal
before deciding whether to continue. Call someone if you do not feel
safe to drive.

Do not force a huge breath

Rapid or overly deep breathing can contribute to dizziness and
tingling. Aim for a quiet breath in and a relaxed breath out.

Try rectangular breathing. Find a rectangle in the room. Follow a
short side with your eyes while breathing in and a long side while
breathing out. Kent Community Health NHS Foundation Trust suggests an
example of two counts in and four counts out.

If counting is stressful, drop the numbers. Simply let each breath
become a little softer. Do not breathe into a paper bag.

Anchor yourself with your
senses

Use the 5-4-3-2-1 method:

  • Five things you can see
  • Four things you can hear
  • Three things you can feel or touch
  • Two things you can smell
  • One thing you can taste

Say the items aloud if that helps. If five steps are too much, hold
one object and describe it in detail. Grounding may help redirect
attention, but it does not need to make the panic disappear immediately
to be useful.

Use a coping statement

Choose one short sentence that feels believable: This may be panic. I
can stay here and let the wave pass.

Avoid arguing with every frightening thought. Return to the same
sentence, your breathing and the room around you.

Release tension

Lower your shoulders. Unclench your jaw. Open your hands. Press your
feet into the floor and notice the support beneath them.

The calming-hand exercise provides a sequence you can follow when
thinking is difficult: recognise the panic, sigh out gently, take a
relaxed breath in, take a relaxed breath out, then stretch and release
the hand.

Ask someone to stay with you

Tell a trusted person what you need. You might ask them to sit
nearby, breathe slowly with you or talk about something ordinary.

If you are supporting someone, ask permission before touching them.
Speak in short, calm sentences and avoid dismissive phrases such as calm
down. Offer choices rather than commands.

What about a fan or cold
object?

Kent Community Health NHS Foundation Trust describes fan therapy for
feelings of breathlessness: sit in a comfortable forward-leaning
position and direct a handheld fan toward the sides of the nose and
upper lip from about 15 centimetres away. This technique comes from
breathlessness care and should not be presented as a proven way to stop
panic itself.

A cool object, cold pack wrapped in cloth or splash of cool water may
provide a strong sensory focus. Evidence does not justify promising that
it will reset the nervous system or end the attack. Avoid prolonged
direct contact with ice.

What not to do

Do not take medication prescribed to someone else. If you have
prescribed as-needed medication, follow the exact instructions from your
clinician.

Do not resume driving or use machinery while you remain dizzy,
detached or unable to concentrate. Avoid repeated pulse checking and
symptom searching if they increase fear.

When to call emergency
services

Get urgent help for severe or persistent chest pain, fainting, severe
breathing difficulty, blue or grey lips, confusion, one-sided weakness,
a seizure or symptoms that are new and medically concerning.

In the United States call 911. In the UK call 999. If you are in
emotional crisis or at risk of self-harm, call or text 988 in the United
States or Canada. In the UK, call NHS 111 or Samaritans on 116 123.

Prepare before the next
episode

Practice one breathing pattern and one grounding exercise while calm.
Save an emergency contact. Write a short coping statement in your phone.
If attacks recur, keep a record of when they occurred, what you noticed
and whether you began avoiding anything afterwards.

Recurring unexpected attacks followed by persistent worry or
avoidance may indicate panic disorder, but only a qualified professional
can diagnose it. CBT is a well-supported treatment, and medication may
also be considered.

Open Rootd for guided
support

Rootd brings panic guidance, breathing, grounding, journaling and
educational tools into one place. The Rootr panic button is designed to
reduce the amount of searching required when an attack begins.

Use the app as a familiar guide, not as a reason to dismiss new
symptoms or delay professional help.

Sources