If you think you may be having a panic attack, start here: check that you are physically safe, find a place to pause if you can, notice the ground under you, and choose one small action. You do not have to stop every symptom immediately.
A pounding heart, shaking, dizziness, tingling, nausea or a sudden feeling that something terrible is about to happen can be frightening. These experiences can occur during panic attacks, but similar symptoms can also have medical causes. New, severe or unusual symptoms should not be dismissed as anxiety. If you think you may be having a medical emergency, seek urgent help.
1. Check your immediate safety first
If you’re driving, pull over somewhere safe before attempting an exercise. If you are on stairs, in water, or using machinery, prioritize getting to a safer position. You can sit down if that helps you feel steadier.
Get urgent medical attention if you experience symptoms that could indicate an emergency, such as new or severe chest pain, fainting, severe difficulty breathing, or any symptom that seems significantly different from your usual pattern. You cannot reliably diagnose a panic attack from a checklist on a phone.
2. Give yourself a moment without demanding instant calm
A panic attack can make you feel you need to escape or fix everything at once. Instead, try a smaller aim: I’m going to stay with this moment and take one manageable step. If you recognize this as a familiar panic pattern that has been medically assessed, you might remind yourself that the sensations can rise and then ease.
You do not need to force yourself to feel relaxed. Even noticing that your feet are touching the floor counts as taking action.
3. Reconnect with something outside the panic
Choose one object you can see: a door handle, a cup, a tree outside a window. Describe a few ordinary details, such as its shape, texture or color. Or notice where your back meets a chair and where your shoes meet the ground.
When you feel ready, you can try the 5-4-3-2-1 grounding technique: identify five things you see, four you feel, three you hear, two you smell and one you taste. The full sequence is optional. If you’re overwhelmed, name only one or two details.
4. Make room for a comfortable breath
Breathing practices can be helpful, but trying to take enormous breaths may feel uncomfortable. Start by noticing your normal breathing for a few moments. If it feels comfortable, gently inhale and allow the exhale to be unhurried. There is no need to hold your breath or reach a perfect count.
Some people find a soft count useful, such as breathing in for about three counts and out for about four. Others prefer to skip the numbers entirely. If deliberate breathing makes you feel more dizzy, breathless or preoccupied with your body, stop the count and return to something you can see or touch. You can read our guide to gentle breathing for anxiety for more choices.
5. Use one grounded sentence, not a debate with every thought
Panic can generate urgent predictions: Something is wrong. I’m losing control. What if this never ends? You do not have to argue with each thought. A short, realistic sentence may be easier to remember:
“I’m having an intense moment. I can focus on the next safe step.”
If reassurance statements make you feel pressured or unconvinced, leave them aside. You could simply name the day, the room or three visible objects instead.
6. Decide what to do when the intensity begins to ease
Once you’re steadier, have some water if you’d like, resume your day gradually, or tell someone you trust what happened. A brief note about what you were doing beforehand, which sensations you noticed, and what helped might make later patterns easier to discuss with a professional. You don’t need to write a detailed report while you’re still distressed.
A single panic attack does not necessarily mean you have panic disorder. If attacks recur, you begin avoiding places because you’re worried about another attack, or anxiety disrupts daily life, talk with a qualified healthcare professional. Effective treatments are available, including cognitive behavioral therapy (CBT).
What if you’re helping somebody else?
Ask what they need rather than assuming. You might say, “I’m here. Would you like to sit somewhere quieter, or would you prefer that I just stay nearby?” Avoid minimizing their experience. If their symptoms may represent an emergency, seek medical attention rather than trying to handle it as panic alone.
Frequently asked questions
How long does a panic attack last?
Many panic attacks peak and ease within minutes, but duration and recovery vary. The NHS notes that panic attacks commonly last around 5 to 20 minutes; symptoms and aftereffects can last longer. An unfamiliar or persistent symptom deserves medical evaluation rather than a fixed time assumption.
Should I force myself to take deep breaths?
No. Try comfortable, gentle breathing if it helps. If focusing on breathing feels worse, use a visual or touch-based grounding exercise instead.
Can an app stop a panic attack?
No app can guarantee that. A self-help app may give you a familiar sequence to follow, but it cannot diagnose symptoms, provide emergency care or replace professional treatment.
A small plan you can keep within reach
Try saving this sequence somewhere accessible: Safety → Pause → Notice → Breathe comfortably (optional) → Seek support. You can adapt it to your needs instead of trying to perform it perfectly.
How Sooth can help: Sooth’s Panic Mode is designed to guide you through small steps including breathing and grounding, with Echo as a gentle companion. It is a wellbeing tool, not a medical or emergency service. Explore the Sooth app.
Sources and further reading
- National Institute of Mental Health: Panic Disorder—What You Need to Know
- NHS: Panic disorder
- NHS: Get help with anxiety, fear or panic
Health information notice: This article offers general educational information, not diagnosis or personalized medical advice. If you are in immediate danger or may have a medical emergency, contact your local emergency services.
This article is general educational information, not individualized medical advice, a diagnosis or an emergency service. If symptoms are new, severe, unusual or concerning, seek medical guidance. In an emergency, contact local emergency services.