What to do in a panic attack

A panic attack is a sudden rush of intense fear with strong physical symptoms. It can feel like a heart attack or like you are dying. It is very frightening, but panic attacks themselves pass.

During a panic attack

• Remind yourself: this is panic, it will pass
• Breathe out slowly, longer than you breathe in
• Plant your feet on the floor and feel the ground
• Name five things you can see
• Do not fight it. Let it rise and fall

Afterwards

• Rest, drink water
• Be kind to yourself. It is exhausting

See a doctor

If you have never had one before, or have chest pain, get medical help to rule out other causes. If panic attacks keep happening, talking therapies help many people.