What to Do When You Have a Panic Attack

A panic attack is a sudden surge of intense fear or anxiety that usually peaks within a few minutes. When you experience one, you may feel a racing heartbeat, shortness of breath, trembling, sweating, dizziness, or even a sense that you are about to lose control.

When a panic attack happens, try to remind yourself that this feeling will pass. Breathe in slowly through your nose, hold for a moment, then breathe out slowly through your mouth. Focus your attention on your surroundings, for example by naming the objects you can see or feeling your feet planted on the floor.

Because some of the symptoms resemble heart or breathing problems, seek medical help right away if you have chest pain, severe shortness of breath, or are experiencing these symptoms for the first time. A doctor’s examination is important to determine the cause.

If panic attacks keep recurring or make you afraid to go out, consult a psychologist or psychiatrist. The right treatment can help you understand your triggers and reduce how often attacks occur.