What to Do During a Panic Attack?

1 in 5 people experiences at least one panic attack in their lifetime. In the moment, it feels overwhelming: racing heart, dizziness, the feeling of losing control. The first impulse is often to fight the panic with all your strength. Here's why that can backfire in the long run – and what actually helps.

Recognising a Panic Attack

Typical symptoms include a racing heart, sweating, trembling, shortness of breath, a feeling of choking, chest pain, nausea, and dizziness. Some people also experience a fear of dying or a feeling of losing control.

If you experience such symptoms regularly, it can be worth getting checked out by your GP to rule out physical causes.

What Really Helps: Accepting Instead of Fighting

You often come across tips on the internet about panic attacks: deep breathing, distraction, positive thinking. For general tension, these methods can be helpful. During acute, recurring panic attacks, however, they can be counterproductive.

The key here is: conscious acceptance.

Our body regulates itself on its own. Even though it doesn't feel that way: physiologically, it is not possible for the body to remain in such a high state of arousal for long. On average, a panic attack subsides on its own after about 10 minutes.

Try not to fight or stop the attack. The more pressure you build up, the more intense the fear can feel and the longer it takes to subside. Instead: let the wave come and pass.

What You Can Do in the Moment

These pointers can help you stay with the panic in the moment without amplifying it:

Recognise what's happening: Tell yourself inwardly: "This is a panic attack. It feels unpleasant, but it's not dangerous." That alone can take some of the intensity away.

Reduce additional stimuli: If possible, move to a quieter place. Not to escape the panic, but to avoid adding further stressors while your body regulates itself.

Confide in someone you trust: It can help to have a person around who understands what's happening. Their presence can ground you. What's important: they should accompany you, not resolve the panic for you.

Read the article "Reducing Anxiety and Panic Long-Term" to find out why avoidance and safety behaviours reinforce anxiety over time – and what you can do about it.

Professional Support

If panic attacks occur more frequently or you start avoiding certain situations, professional support is an important next step. Psychotherapy, in particular cognitive behavioural therapy (CBT), is the best-evidenced treatment method.

You can find tips on finding a therapy place here: Finding a therapy place.

Alongside this, there is digital support without waiting times: Mindable: Panic & Agoraphobia is an evidence-based therapy programme that you can use free of charge with a prescription.

Mindable: Panic & Agoraphobia

Digital Therapy Programme for Panic & Agoraphobia

Scientifically grounded, flexible for everyday use, and available free on prescription.

Learn more

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Conclusion

A panic attack feels threatening – but it isn't. The most important thing: don't fight it, accept it. Your body regulates itself. If panic attacks are limiting your daily life, get support: through therapy, digital offerings like Mindable: Panic & Agoraphobia, or both.

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Note: This article is for informational purposes only and does not replace medical advice.