What to do during a panic attack

2 min read · 6 steps · Updated 3 October 2026

A panic attack is a sudden rush of intense fear with strong physical symptoms: a racing heart, shortness of breath, trembling, sweating, dizziness, chest pain, tingling fingers, a feeling of dread or of not being real. It is frightening, and many people believe they are having a heart attack or are about to die. It is the body's alarm system firing without a real danger.

This is general information, not medical advice. If the problem keeps coming back or affects your daily life, speak to a doctor.

Step by step

1. Stay where you are

   If the place is safe, do not run away. If you are driving, pull over and stop. Leaving in a hurry teaches the brain that the place was the danger, and makes the next attack more likely there.

   Done

2. Breathe slowly and deeply

   Breathe in gently through the nose, as deep into the belly as is comfortable, for a count of about five, and out through the mouth for the same count. Fast, shallow breathing is what causes the dizziness and tingling, and slowing it down eases them.

   Done

3. Name what is happening

   Say to yourself: this is a panic attack. It feels terrible, but it is not dangerous, and it will pass. Remind yourself that you have come through this before.

   Done

4. Focus on something outside you

   Look at one object and describe it in detail, press your feet into the floor, or picture a place where you feel calm and safe. Giving the mind a simple task takes attention away from the body's alarm.

   Done

5. Wait for it to pass

   Most panic attacks last between 5 and 20 minutes. The peak comes within a few minutes. Do not fight the feelings. Let them rise and fall.

   Done

6. Recover gently

   Afterwards you may feel exhausted and shaky. Drink some water, move a little, and carry on with what you were doing if you can.

   Done

Good to know

To make attacks less likely: practise the breathing every day when you are calm, exercise regularly, cut down on caffeine and alcohol, do not smoke, and eat at regular times so your blood sugar does not swing.

See a doctor if you have had panic attacks more than once, or if you have started to avoid places for fear of one. First, other causes are ruled out. Talking therapy, especially cognitive behavioural therapy, works well for panic.

Chest pain that spreads to the arm or jaw, lasts longer than a few minutes, or comes with fainting needs an emergency call, whatever you think the cause is.

The breathing exercise in detail: a breathing exercise to calm down in 5 minutes. Related: how to deal with stress and how to stop overthinking.

If you are in immediate danger or thinking of harming yourself or someone else, call the emergency number now (112 in the EU). In Germany the Telefonseelsorge is free and open around the clock on 0800 111 0 111.

In short: Stay put, breathe slowly and deeply, tell yourself it is a panic attack and will pass, focus on something calm, wait 5 to 20 minutes. See a doctor if attacks repeat.