How to Stop a Panic Attack: 9 Steps to Take in the Moment

It comes out of nowhere. Your heart slams against your chest, your breath goes shallow, your hands tingle, the room seems to tilt. A voice in your head insists something terrible is happening: I’m having a heart attack. I’m going to faint. I’m losing control.

If that sounds familiar, you have likely had a panic attack, and you are far from alone. They are frightening, but they are not dangerous, and there are things you can do to get through them. This guide explains what happens during a panic attack, gives nine steps for how to stop a panic attack (or at least ride it out), and covers what to do afterwards and when to seek help.

What is a panic attack?

A panic attack is a sudden rush of intense fear or discomfort that peaks within minutes, along with several physical and mental symptoms. It can happen for no clear reason, or in response to a trigger such as a crowded place, a stressful moment or a thought.

Common symptoms

• Pounding or racing heart
• Shortness of breath or a feeling of choking
• Chest tightness or discomfort
• Sweating, trembling or shaking
• Dizziness, light-headedness or feeling faint
• Tingling or numbness in the hands or face
• Nausea or stomach upset
• Hot flushes or chills
• Feeling detached from yourself or your surroundings (derealisation or depersonalisation)
• Fear of losing control, “going crazy” or dying

Most attacks build quickly, peak within about ten minutes, and then fade over the following minutes to an hour, though you may feel drained for longer.

What is happening in your body?

A panic attack is the body’s fight-or-flight alarm firing when there is no real danger. Adrenaline surges, your heart rate and breathing speed up and blood is diverted to your muscles. Fast breathing can lower carbon dioxide levels in the blood, which contributes to dizziness, tingling and a feeling of unreality. (See why anxiety feels so physical for more.)

A well-known cognitive model of panic suggests that attacks are kept going by a vicious circle: you notice a bodily sensation, interpret it catastrophically (“this is a heart attack”), feel more fear, and the extra fear intensifies the sensations. Breaking that circle is the key to the steps below.

Panic attack, anxiety attack or heart attack?

“Anxiety attack” is a popular phrase rather than a formal term, and people use it for both gradual anxiety surges and panic attacks. The bigger question is how to tell panic from a medical emergency.

	Panic attack	Heart attack
Onset	Sudden, peaks within about ten minutes	May build gradually or come suddenly
Chest	Sharp or tight pain, often with fast breathing	Pressure, squeezing, or heaviness; may spread to arm, jaw or back
Breathing	Fast, shallow, feeling unable to get air	Shortness of breath, sometimes with exertion
Other clues	Tingling, trembling, fear of dying, past attacks	Cold sweat, nausea, symptoms that don’t ease
What to do	Use the steps below; see a doctor if new	Call emergency services

It can be hard to tell them apart, even for doctors. If you are unsure, especially if it is your first time or you have heart risk factors, get medical help.

9 steps to stop a panic attack

1. Remind yourself: this is panic, and it will pass

Say it to yourself, out loud if you can: “This is a panic attack. It is uncomfortable and frightening, but it is not dangerous, and it will pass.” The fear that something terrible is happening is part of the attack. Naming it takes away some of its power, and putting feelings into words has been linked with reduced emotional reactivity.

2. Don’t fight it

This sounds counterintuitive, but struggling against panic tends to make it worse. Instead of thinking “I have to make this stop now,” try:

• Accept that it is here for a few minutes
• Float rather than fight, like a wave that rises and falls
• Watch the sensations with curiosity: where are they in my body?

The less you resist, the sooner the alarm tends to ease.

3. Slow your breathing, with a longer exhale

Fast breathing feeds the symptoms. Breathe in gently through your nose for about four counts, and out slowly through your mouth for six to eight. Keep your shoulders low. If counting stresses you, simply try to make each out-breath longer than the in-breath. In research on brief breathing practices, exhale-focused breathing improved mood and lowered breathing rate, and even a few minutes can help you settle. (For more options, see how to calm anxiety fast.)

If you feel like you can’t get enough air, try breathing out slowly against slightly pursed lips, as if blowing on hot tea.

4. Ground yourself in the present

Panic pulls you into fearful thoughts about the future. Grounding brings you back:

• 5-4-3-2-1: name five things you can see, four you can feel, three you can hear, two you can smell and one you can taste.
• Press your feet into the floor and notice the contact.
• Hold something with a strong texture or temperature, such as a cold drink or a smooth stone.
• Describe your surroundings in detail, aloud or in your head.

5. Use temperature

Splash cool water on your face, hold an ice cube or a cold can, or step outside into fresh air. A sudden temperature change gives your body a strong, safe sensation to focus on.

6. Stay where you are, if it is safe

The urge to flee is strong. But leaving the situation teaches your brain that the place was dangerous, which can create avoidance. If it is safe, stay put, sit down or lean against a wall, and let the attack pass. If you are driving, pull over safely. If you need to move, do it slowly and deliberately, rather than running.

7. Relax your muscles

Panic tenses the body. Slowly clench and release your fists, roll your shoulders, and unclench your jaw. If it helps, try progressive muscle relaxation: tense each muscle group for five seconds, then release and notice the difference.

8. Talk to yourself kindly

Panic brings frightening thoughts. Answer them calmly:

• “My heart is racing because of adrenaline, not because it is failing.”
• “I’ve been through this before and I got through it.”
• “I don’t have to do anything except let it pass.”

If someone is with you, tell them: “I’m having a panic attack. I need a few minutes. Please stay with me.” Ask them to speak slowly and calmly.

9. Wait for it to fade, and be gentle afterwards

Most panic attacks ease within ten to twenty minutes. When it starts to lift, don’t jump straight back into a busy task. Sip water, sit somewhere calm and take some slow breaths. You may feel tired or shaky; that is normal. Say something kind to yourself: “I got through that. I’m safe.”

What not to do

• Don’t breathe into a paper bag. It is an old remedy that can be dangerous.
• Don’t keep checking your pulse or symptoms. It keeps your attention on the alarm.
• Don’t assume the worst about your body. Sensations are frightening but not harmful.
• Don’t rely on alcohol or drugs to numb panic. They can make anxiety worse and lead to dependence.
• Don’t beat yourself up. Shame adds another layer of stress.

How to help someone else having a panic attack

• Stay calm and speak slowly and quietly.
• Reassure them: “You’re safe. This will pass. I’m here.”
• Guide their breathing: “Breathe in with me… and out, slowly.”
• Ask what helps: some people like touch, some don’t.
• Move them to a quiet place if possible.
• Don’t tell them to “calm down” or “it’s all in your head.”
• Call for medical help if you are unsure or if symptoms are severe.

What to do after a panic attack

Once you feel calmer, take a moment to reflect without judgement:

• What was happening just before it started? (a stressful thought, a crowded place, too much caffeine, lack of sleep)
• What helped most?
• Were there early warning signs, such as tension, fast breathing or worried thoughts?

Look after yourself: rest, eat something and talk to someone you trust. If it was your first attack or you are unsure, see a doctor to rule out physical causes.

Reducing the chance of future panic attacks

• Sleep and routine. Sleep loss and stress make attacks more likely. See how to fall asleep when your mind is racing.
• Caffeine, nicotine and alcohol. Stimulants and withdrawal can trigger panic-like symptoms. Try cutting back.
• Regular exercise can help lower baseline anxiety.
• Practise calming skills when you are relaxed, so they’re familiar when you need them.
• Face avoided situations gradually. Avoidance strengthens fear; see how to overcome social anxiety for the ladder approach.
• Manage stress and overload. See how to stop feeling overwhelmed.

When to get professional help

A single panic attack does not mean you have a disorder. But consider seeing a doctor or mental health professional if:

• you have had more than one panic attack, or you worry about having another,
• you avoid places or activities because of fear of an attack,
• attacks are affecting your work, relationships or daily life,
• you feel depressed, hopeless or have thoughts of harming yourself,
• you are using alcohol or drugs to cope,
• you’re unsure whether your symptoms have a physical cause.

Panic disorder is treatable. Cognitive behavioural therapy, which helps you understand and face the fear of sensations, is highly effective for many people, and medication can help some. Getting help early tends to make recovery easier. If you are in crisis, contact your local emergency number or a crisis line; in the United States you can call or text 988. See our disclaimer for more.

Frequently asked questions

How long does a panic attack last?

Most peak within about ten minutes and fade within twenty to thirty, though you may feel drained afterwards. The attack itself is rarely longer than an hour.

Can a panic attack kill you?

No. Panic attacks are frightening but not dangerous in themselves. The symptoms can mimic other conditions, though, so get new or severe symptoms checked.

Can you stop a panic attack immediately?

Rarely. But you can lessen it by slowing your breathing, grounding yourself and not fighting the sensations. Accepting it usually makes it fade sooner.

What triggers panic attacks?

Sometimes stress, lack of sleep, caffeine, health worries, crowded places or memories. Sometimes there is no obvious trigger.

What is the difference between a panic attack and an anxiety attack?

“Anxiety attack” is an informal term, often meaning a build-up of anxiety over time. A panic attack is a sudden, intense surge that peaks within minutes.

Should I go to the hospital?

If you have chest pain, severe breathing difficulty, fainting, or symptoms you have never had before, yes. If you are unsure, it is always better to be checked.

The bottom line

A panic attack feels like an emergency, but it is your body’s alarm going off when nothing is wrong. You can’t order it to stop, but you can help it pass: remind yourself it is panic, slow your breathing, ground yourself, stay put and let the wave roll through. Each attack you ride out teaches your brain the same lesson: I felt terrified, and I was okay. If attacks keep coming, help is available and it works.