How can I stop a panic attack?
While there's no way to immediately stop a panic attack right after it starts, there are steps you can take to manage the symptoms until the attack resolves, including:
Practicing deep breathing
Hyperventilating is a symptom of panic attacks that can increase fear. Deep breathing can reduce symptoms of panic during an attack. Breathe in as slowly, deeply and gently as you can through your nose and breathe out slowly through your mouth. Close your eyes and focus on your breathing.
Acknowledging that you're having a panic attack
Knowing that you're having a panic attack — and not a dangerous health episode — can help manage the fear you're experiencing. Remind yourself that the attack is temporary and will pass.
Continuing strategies to manage a panic attack
Relaxing your muscles
Anxiety attacks can cause you to tense your muscles. Focus on relaxing one muscle group at a time to reduce tension and stay present.
Practicing mindfulness
A panic attack can make you feel detached from reality or your body. Practice mindfulness and focus on the present to center your thoughts and ground yourself.
It's important to seek medical treatment, like medication and psychotherapy, if you're having frequent panic attacks.
How can I help someone having a panic attack?
If someone you know is having a panic attack, you can do the following to help them:
- Stay with them and remain calm.
- Ask them what they need.
- Speak to them in short, simple sentences.
- Help them focus on the present.
- Help them practice deep breathing by slowly counting to five for each inhale and exhale.
- Gently and confidently reassure them that they're safe and that the attack is temporary.
When should I see my healthcare provider?
Some panic attacks have signs that can resemble a physical problem, like a heart attack. If you have chest pain, trouble breathing or lose consciousness, seek emergency medical care.
Reasons to call your healthcare provider
You should call your healthcare provider if you have panic attacks and experience:
- Chronic (long-lasting) anxiety that interferes with daily life.
- Difficulty concentrating.
- Extreme irritability.
- Fear of leaving your home (agoraphobia).
- Panic attack symptoms that last longer than 15 minutes.
- Sleep problems.