A Gentle Guide for Getting Through a Panic Attack

A panic attack is your nervous system firing an alarm, loudly and urgently,even when there's no actual danger in front of you. They can feel completely overwhelming, but with the right support and tools, they can be managed. Over time, people can move from feeling at the mercy of panic to feeling in control of their lives again.

If you are unsure whether what you're experiencing is a panic attack or a medical emergency, please call 911 or go to your nearest emergency room.

Remind yourself: this will pass

Most panic attacks peak within 10 minutes and begin to ease within 20 to 30.

Saying this to yourself, even quietly, even if you don't fully believe it in the moment, can help interrupt the spiral:

"This is a panic attack. It will pass. My body is safe."

You don't have to feel calm to say it. Say it anyway.

Try the 4-7-8 breathing method

Slowing your breath sends a direct signal to your nervous system that it's safe to stand down.

Here's a simple breathing technique to try:

• Breathe in through your nose for 4 counts

• Hold your breath for 7 counts

• Breathe out slowly through your mouth for 8 counts
  

The long exhale is what does the work. It activates your parasympathetic nervous system, the part of your body responsible for rest and calm. Even if you can't manage the full counts, practicing breathing out longer than you breathe in will help.

Ground yourself with the 5-4-3-2-1 technique

Grounding can bring you back to the present moment in your body, to where you actually are. This technique works by engaging all five senses.

Try to notice:

• 5 things you can see — a lamp, a tree outside, your hands, the floor, the ceiling

• 4 things you can physically feel — the weight of your body in a chair, your feet on the ground, the fabric of your clothes, the temperature of the air

• 3 things you can hear — traffic outside, a fan, your own breathing

• 2 things you can smell — even faint smells count

• 1 thing you can taste.
  

Don't fight it, let it move through you

When we resist a panic attack, tensing up, fighting the sensations, trying to make it stop, can make it more intense. The fear of the panic creates more panic.

Instead, try to allow it. Not because you want it, but because resistance is fuel. You might say to yourself:

"I don't like this, but I can let it move through me. It won't last."

Think of it like a wave in the ocean. You can't stop the wave from coming — but you can ride it instead of trying to fight it, and it will pass.

Move your body if you can

Adrenaline is released during a panic attack because your body is preparing you to fight or flee. If it's safe to do so, give that energy somewhere to go. Walk around the room. Step outside and feel the ground beneath your feet. Shake your hands loosely at your sides. Even small physical movement can help discharge some of that nervous system activation.

Reach out to someone

You don’t have to go through this alone. If you’re with someone you trust, let them know what’s happening even saying, “I’m having a panic attack, can you stay with me?” can help you feel more grounded and less alone. Ongoing support matters too. Connecting with a therapist can help you build tools to manage panic and feel more in control.