Guide · What to do during a panic attack

What to do during a panic attack

By Vernon B · Reviewed and edited by Vernon B · Updated Oct 19, 2026

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Help My Attacks · Community support, not medical advice

A panic attack is a sudden surge of fear that peaks within minutes. It can feel like danger. For most people it is a false alarm from a nervous system trying to protect you.

You do not have to “calm down on command.” Use the next four steps as a handrail.

1. Sit and name it

Sit if you can. Unclench your jaw. Say, out loud or inside: “This is a panic attack. It is uncomfortable, not dangerous. It will peak and pass.”

2. Lengthen the exhale

In through the nose for 4. Out through the mouth for 6 to 8. Smaller in-breath, longer out-breath. That longer exhale is the tool.

Full 4-7-8 breathing guide

3. Ground with 5-4-3-2-1

Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste. Slow is better than complete.

Full grounding guide

4. Stay until it falls

The wave usually peaks within about 10 minutes. You have survived every one so far. Stay with yourself until it drops.

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Want the bigger picture? Read our panic attacks and panic disorder guide.