If you’re having a panic attack, there are simple steps you can take right now to feel safer and calmer. Here’s what helps, and when to seek more support.

What to do during a panic attack

Let it pass: Panic attacks are not dangerous and usually last between 5 and 20 minutes.

Reassure yourself: Remind yourself, “This will pass. I am not in danger.”

Breathe deeply: Try box breathing - breathe in for 4 seconds, hold for 4, breathe out for 6, hold for 2, and repeat.

Ground yourself: Focus on your senses. Name three things you can see, three you can hear, and three you can touch.

Reach out: Talk to someone you trust or call a helpline. Find support on our crisis and helplines page.

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. More advice is available on our urgent help page.

Longer-term support

See your GP: Your doctor can talk you through treatment options, including talking therapies and medication.

Use self-help guides: Explore our anxiety and panic attacks information for practical tips and resources.