How to get rid of panic attacks?
You can manage panic attacks by using simple, practical steps to calm your body and mind. Help is available, and you are not alone.
What to do during a panic attack
Let it pass
Try not to fight the feelings. Most panic attacks last between 5 and 20 minutes and are not dangerous.
Reassure yourself
Remind yourself that the attack will end and you are safe.
Breathe deeply
Slow, deep breaths can help.
Try box breathing: breathe in for 4 seconds, hold for 4, out for 6, hold for 2.
Ground yourself
Focus on your senses. Name three things you can see, hear, and touch.
Reach out for support
Talk to someone you trust or call a helpline if you need extra support.
When to get 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.
Longer-term support
See your GP
Your doctor can talk you through treatment options, including talking therapies, medication, or a referral to a mental health team.
Use self-help guides
Rethink Mental Illness offers self-help resources for panic attacks. Read the guide here.
Key techniques to remember
- Let the attack pass without fighting it.
- Use deep, slow breathing and grounding exercises.
- Seek support from trusted people or helplines.
- Speak to a healthcare professional for ongoing or severe issues.
