If you’re experiencing panic attacks, you’re not alone, and there are practical steps you can take to manage them. This article gives clear, evidence-based advice for handling panic attacks in the moment, knowing when to seek medical help, and finding longer-term support.

You’ll find actionable guidance, definitions, and examples, all written in plain English and shaped by the Rethink Mental Illness tone of voice. Whether you’re searching for immediate relief or ongoing strategies, this guide is designed to help you feel more in control and supported. 

What to do during a panic attack 

Let the panic attack pass, reassure yourself, breathe deeply, ground yourself, and reach out for support. 

What it is: A panic attack is a sudden episode of intense fear or anxiety, often with physical symptoms like a racing heart, sweating, or feeling faint. 

Why it matters: Knowing how to respond can help you feel safer and reduce the impact of the attack. 

How to apply it 

• Let it pass: Don’t fight the feelings. Most attacks last 5–20 minutes and aren’t dangerous. 
• Reassure yourself: Remind yourself the attack will end and you are safe. 
• Breathe deeply: Try box breathing. Inhale for 4 seconds, hold for 4, exhale for 6, hold for 2, repeat. 
• Ground yourself: Focus on your senses. Name three things you can see, hear, and touch. 
• Reach out: Talk to someone you trust or call a helpline. 
  
  

Practical example: If you feel a panic attack coming on, sit somewhere comfortable, focus on your breathing, and remind yourself it will pass. Call a friend if you need extra support. 

Key takeaway: Simple, practical steps can help you manage panic attacks and feel more in control. 

When to get medical help 

Answer first: If your panic attack lasts longer than 20 minutes, or you have chest pain or an irregular heartbeat, call NHS 111. In an emergency, call 999. 

What it is: Medical help is needed if symptoms are severe or prolonged. 

Why it matters: Some symptoms may signal a more serious health issue. 

How to apply it 

• Call NHS 111: For attacks lasting over 20 minutes or with chest pain/irregular heartbeat. 
• Call 999: In an emergency. 
  
  

Practical example: If your panic attack doesn’t ease after 20 minutes, or you feel pain in your chest, call NHS 111 for advice. 

Key takeaway: Don’t hesitate to seek medical help if symptoms are severe or unusual. 

Longer-term support for panic attacks 

See your GP, use self-help guides, and seek ongoing support from trusted people or helplines. 

What it is: Long-term support includes medical advice, self-help resources, and ongoing emotional support. 

Why it matters: Managing panic attacks over time can improve your quality of life and reduce their frequency. 

How to apply it 

• See your GP: Discuss treatment options like talking therapies, medication, or referral to a mental health team. 
• Use self-help guides: Find resources for managing panic and anxiety. 
• Seek support: Connect with trusted people or helplines for ongoing help. 

Practical example: Book an appointment with your GP to talk about your experiences. Use online guides to learn coping strategies, and keep in touch with supportive friends. 

Key takeaway: Ongoing support and professional advice can make a real difference in managing panic attacks. 

You are not alone 

Help is available. If you need urgent support, visit the “get help now” page from Rethink Mental Illness for more resources and guidance.