Knowing how to stop a panic attack can turn the hardest ten minutes of your day into something you can get through. If you are searching for how to stop panic attack symptoms right now, begin with slow breathing: in for 4 counts, out for 6, and keep going while you read.
A panic attack is a burst of fear that your body produces when there is no real danger in front of you. Your heart races, your chest feels tight, and your mind insists that something terrible is about to happen. It is frightening, but it does no harm to your body, and it ends on its own. What you do in the first minute can help it end sooner.
This guide gives you steps for the moment itself, for public places and nights, for the hours afterwards, and for keeping attacks away over time. Pick the steps that feel natural to you. Nobody needs all of them.
Why Do Panic Attacks Happen?
In most cases, there is no one reason that causes a panic attack. There are a number of factors that reduce the threshold at which a reaction is triggered by a stimulus.
Some common causes of attacks include:
Constant workplace, study or domestic stress
Significant life events such as grief, job or financial problems
Sleep deprivation
Excessive intake of tea, coffee, energy drinks, nicotine or alcohol
Missed meals and hypoglycemia
A family background of anxiety or panic disorders
Trauma or persistent anxiety
Anxiety-related medical conditions like hyperthyroidism
In cases when attacks are sudden onset and there are no stressors present, seek a medical consultation to find out the biological cause behind them.
How to Stop a Panic Attack in the Moment
To stop a panic attack in the moment, slow your breathing, bring your attention to what is around you, and let the wave pass without fighting it. Most attacks peak within about 10 minutes, so your aim is to get through the peak calmly, not to force the feeling away.
How to Stop a Panic Attack Fast: The 60-Second Method
When you only have a minute, follow this order. Each step handles a different part of the attack: your thoughts, your breath, your body and your attention.
Tell yourself: "This is a panic attack. It will pass."
Breathe in for 4 counts and out for 6 counts. Do this three times.
Press both feet firmly into the floor.
Name five things you can see.
If the intensity drops, keep breathing the same way for a few more minutes. If it doesn't, move on to the techniques below.
Ways to Stop a Panic Attack: 10 Techniques That Work
These ways to stop a panic attack work on different parts of the response. Give each one two to three minutes before you switch, because panic often needs that long to start easing.
1. Name what is happening
Say it in your head or out loud: "This is a panic attack. It feels awful, but it cannot hurt me." Much of the terror comes from not knowing what is going on, and a name takes away the mystery.
2. Make your exhale longer than your inhale
Breathe in through your nose for 4 counts, then out through slightly pursed lips for 6 counts. Repeat for two to three minutes. A longer exhale signals your body to slow your heart rate. Avoid holding your breath between the two, since that makes some people feel more breathless. A hand on your belly helps you check that the breath is low and slow.
3. Practice grounding using the 5-4-3-2-1 technique
Find 5 things that you can see around you, 4 that you can touch, 3 that you can hear, 2 that you can smell, and 1 that you can taste. Announce each item slowly and out loud, if possible. The process of panicking focuses your attention on your beating heart, but this technique refocuses it on the surroundings. If you cannot find something you can smell or taste, pick 2 smells and 1 taste that you enjoy.
4. Chill out your face
Pour cold water on your face or put a cold bottle on your cheeks or wrists for approximately 30 seconds. Your nervous system receives a clear message about the cold stimulus, which is easy to interpret and helps to slow your rapidly beating heart. Don’t use this technique if your doctor recommended it.
5. Shift your body slightly
Try pressing your feet firmly onto the ground or holding your palms together for 10 seconds, or walking slowly around the room. You have adrenalin running through your body, and movement allows it to go somewhere.
6. Tense and release your muscles
Clench your fists for 5 seconds, then let go. Do the same with your shoulders, your jaw and your feet. Tensing and then releasing helps your body feel the difference between tight and loose, which is the idea behind progressive muscle relaxation.
7. Answer the scary thoughts with calm ones
Panic produces thoughts that feel like facts. Having a reply ready keeps them from growing.
The thoughts | A calmer reply |
"I'm having a heart attack." | "This is panic. My heart is racing, not failing." |
"I'm losing control." | "I feel shaky, but I am still in control. It will pass." |
"I'm going to die." | "A panic attack cannot kill me. This will peak soon." |
"Everyone is staring at me." | "Most people have not noticed. I only need a few minutes." |
Save your own version in your phone's notes while you are calm, so you can read it when you are not.
8. Stop resisting the panic attack
Think about this: "Here it is. Let it pass through me." The more you fight a panic attack, the more a second dose of fear is added. Generally, panic attacks tend to dissipate faster when resisted.
9. Assign your brain something to do
Count backwards by seven from 100, name animals for each letter of the alphabet, or find all things blue in the room. An activity will help keep the panic thought out of mind.
10. Inform someone and remain in your place
Inform someone nearby, saying "I'm experiencing a panic attack and I just need some time." Request that they sit with you and breathe slowly next to you. If you have been prescribed a drug for panic attacks by your doctor, follow the instructions precisely. Do not ever consume another person's medication, nor should you take more than prescribed.
Which Technique Works for Which Symptom?
Different symptoms respond better to different tools. If one feeling is the loudest part of your attack, start with the matching technique below and add others as needed.
What you feel | Try this first |
Racing heart | Longer exhale (4 in, 6 out) |
Dizziness or tingling lips and hands | Slow breathing while seated |
Feeling unreal or detached | 5-4-3-2-1, hold something cold |
Shaking or tight muscles | Clench and release, press palms together |
Racing thoughts | Counting backwards, your written replies |
Fear of dying | Name it, then read your calm replies |
What Not to Do During a Panic Attack
There are some usual responses that will help prolong an attack. Awareness of these beforehand allows you to avoid making them as your thoughts speed up during an attack.
Do not breathe into a paper bag. You may reduce the amount of oxygen you take.
Avoid saying things like "calm down". This will only create more pressure. Instead, try something definite.
Avoid checking your pulse repeatedly and looking up your symptoms on the internet. Each time you do it only strengthens the fear.
Avoid drinking alcohol and having a cup of coffee to relax. Both are likely to cause another attack.
Do not go out of the room and not go back in there. Going out and getting some fresh air will be okay but staying away from the place permanently teaches your brain that this place is dangerous.
Do not take additional tablets or those that do not belong to you.
How Long Does a Panic Attack Last?
Most panic attacks peak within 10 minutes and ease within 20 to 30 minutes. Some people feel tired or shaky for a few hours afterwards.
An attack that seems to last much longer is often several waves in a row, or it may be an anxiety attack, which builds slowly from worry and can go on for hours. A panic attack, by contrast, hits fast and often with no clear cause.
What to Do After a Panic Attack
Your body just had an emergency response, so it’s time for a soft landing. The following measures will enable you to heal and gain lessons from your attack.
Have some water and something to eat if you have not yet.
Take some rest rather than going right back to work.
Pay attention to what you were doing, eating, drinking, and thinking about prior to your attack.
See your body reaction and not yourself as the failure.
If you continue to worry about another attack, talk to your doctor because the fear can be treated.
How to Stop a Panic Attack in Public, at Work or at Night
Where an attack happens changes what is practical. The same tools work everywhere, but each setting needs a small adjustment.
In a public place
Move somewhere quieter if you can, such as a bench, a stairwell or a parked car. Sit down, hold something cold and use the 5-4-3-2-1 method. You don't owe anyone an explanation. "I'm not feeling well, I need a minute" is enough.
At work
Step out to the restroom and run cold water over your wrists. Breathe out slowly for a minute. Message a colleague you trust if you would like someone to know.
While driving
Stop the car at the first opportunity in a safe place and do not attempt to drive through the attack.
In the case of flying or lifts
Focus on one point of reference, push your feet against the floor and do a slow exhalation. Inform the person sitting next to you or a member of the crew.
During nighttime hours
The occurrence of attacks during sleep is frequent and very distressing. Sit straight, turn on some light and have your feet resting on the floor while taking deep breaths and avoid frequently feeling your pulse rate. Have a glass of water within reach when sleeping. Consult a physician in case of recurrent attacks.
How to Stop a Panic Attack from Happening
You can't block every attack, but steady daily habits make them less likely and less intense. This is the practical answer to how to stop a panic attack from happening again.
Cut back on strong tea, coffee, energy drinks, cola and nicotine
Keep a regular bedtime and wake time
Walk, cycle or swim for about 30 minutes most days
Eat at regular times so your blood sugar stays steady
Limit alcohol, since the rebound the next day can trigger panic
Practise slow breathing for five minutes every day
Breathing works best when you have practised it while calm. Athena's mindfulness, yoga and wellness programme teaches breathwork, gentle yoga and stress management, and you don't need any previous experience.
How to Avoid Panic Attack Triggers
Triggers are easier to avoid once you know them. After each attack, write down the time, the place, what you had eaten or drunk, and what was on your mind. Patterns usually show up within a few weeks.
Common triggers | What to try |
Too much caffeine | Replace some cups with water or decaf |
Little sleep | Fix a bedtime and keep screens out of bed |
Skipped meals | Eat on a schedule and carry a snack |
Crowded or closed spaces | Practise short, planned exposures with your breathing |
Long periods of stress | Schedule breaks, walks and time to talk to someone |
Build Your 5-Minute Panic Plan
A plan lowers the fear of the next attack, and that fear is often what brings it on. Save these five lines in your phone's notes.
My first sentence: "This is a panic attack. It will pass."
My breathing: in for 4, out for 6.
My grounding: 5-4-3-2-1.
My person: [name and number of someone who knows]
My safe spot: [a place I can go at home, work or college]
How to Overcome Panic Attacks and Stop Having Panic Attacks
You can overcome panic attacks with treatment, and most people who follow it through see far fewer attacks. When attacks keep returning, the cause is often panic disorder, and panic disorder treatment works well when it combines therapy, healthy routines and, where needed, medicine.
Cognitive behavioural therapy (CBT)
CBT has the strongest evidence for panic disorder. You learn to spot the thoughts that turn a fast heartbeat into a catastrophe, and you practise responding to them differently. A typical course runs about 12 to 16 weekly sessions.
Exposure Therapy
The patient confronts the fear-inducing situations under the guidance of a therapist. Interoceptive exposure takes the process a step further and involves triggering harmless sensations like a rapid heartbeat due to stair-climbing, teaching the brain that they are not dangerous.
Medication
SSRIs and SNRIs are the commonly used medications for panic disorder over the long term, with the effect kicking in after several weeks. The use of benzodiazepines is limited to short-term use since they lead to dependence. Beta-blockers are occasionally used to manage the physical effects of the condition, such as rapid heartbeat. All of these require prescriptions, and none of them should be started, adjusted or stopped without consulting a doctor.
Daily practices that maintain progress
Proper sleep, reduced caffeine intake, regular exercise and daily breathing exercises aid in managing the effects of the treatment and maintaining its benefits. They are also the practices that most people can easily adhere to once their attacks have stopped.
Panic Attack Treatment at Athena Behavioral Health
At Athena, care for panic attacks and panic disorder begins with listening to what your attacks are like and building a plan around you, not with a fixed prescription. Treatment is confidential and delivered by psychiatrists and psychologists.
Care starts with a psychiatric assessment, which usually takes 60 to 90 minutes. It looks at how often attacks occur, what sets them off, your health history and any other conditions. Your plan may then include:
Changing the thinking and behavior patterns through CBT and psychotherapy.
Rebuilding confidence using exposure therapy in situations that had been avoided.
Medicines, when required, under the supervision of a psychiatrist.
Mindfulness, breathing exercises, and yoga.
Visit follow-ups and contingency planning to prevent the return of attacks.
