If you’re having a panic attack, you can take control by focusing on your breathing, grounding yourself in the present. Try not to fight a panic attack, but remember that it will pass.

What is a panic attack?

A panic attack is a sudden rush of intense fear or discomfort. It can feel overwhelming, but it isn’t dangerous and will pass. Many people experience panic attacks, and you’re not alone.

Steps to manage a panic attack

1. Let the attack run its course

Panic attacks usually last between 5 and 20 minutes. Try not to fight it. Remind yourself that it will end and you are safe.

2. Reassure yourself

Tell yourself, “This will pass. I am not in danger.” Repeating this can help you feel more in control.

3. Focus on your breathing

Slow, deep breaths can calm your body. Try box breathing:

• Breathe in for 4 seconds.
• Hold for 4 seconds.
• Breathe out for 6 seconds.
• Hold for 2 seconds.
• Repeat this for a few minutes.
  
  

4. Ground yourself in the present

Notice your surroundings. Try this simple exercise:

• Name three things you can see.
• Name three things you can hear.
• Name three things you can touch.
  
  

5. Reach out for support

If you need help, talk to someone you trust or call a helpline. You can find support through our advice and information pages, or join a local Rethink group.

When to seek medical help

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.

Visit our Get Help Now page to learn more.

Find more support

You don’t have to face panic attacks alone. Visit our anxiety and panic attacks page for more advice.

If you’re struggling with panic attacks or want to support someone who is, get in touch with Rethink Mental Illness. We’re here to help you find the right support and information, every step of the way.