Panic attacks: how to stop one fast and what to do next

A panic attack can come out of nowhere and feel like your world is collapsing. The scary part: most attacks peak in 10 minutes but feel much longer. Knowing a few simple moves can get you back in control fast, and regular steps can cut how often they happen.

Quick, immediate steps to stop a panic attack

First, remember it’s an attack, not a heart attack. If you’re unsure, get medical help. If it’s a panic attack, try these right away:

- Breathe slowly: inhale for 4 seconds, hold 4, exhale 6–8 seconds. Repeat until your heart rate drops.

- Ground with 5-4-3-2-1: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. This brings your attention out of your head and into the room.

- Tighten and relax one muscle group: clench your fists for 5 seconds, then relax. Move up your body—arms, shoulders, face. It reduces tension and signals safety to your brain.

- Change position or move: stand, walk outside, splash water on your face, or sip cool water. Small movements cut the adrenaline spike.

- Use a short phrase: say slowly, "This will pass. I’m safe right now." Saying it aloud lowers panic intensity.

Long-term fixes and when to get help

If panic attacks happen more than once or limit your life, get help. Two main, proven paths work well together:

- Therapy: Cognitive Behavioral Therapy (CBT) teaches how thoughts and behaviors feed attacks. Exposure therapy helps you face triggers safely so they stop controlling you.

- Medication: Doctors often use SSRIs for long-term control and short-term benzodiazepines for sudden attacks. Discuss benefits and side effects before starting anything.

Also try these everyday habits to reduce attacks: cut back on caffeine and nicotine, get consistent sleep, move 30 minutes most days, and practice short daily breathing or mindfulness sessions. Track triggers in a simple notes app—patterns often show up (late nights, arguments, crowded places).

Know when to seek urgent care: chest pain that feels crushing, fainting, severe trouble breathing, or symptoms that don’t ease after 20–30 minutes. Those need immediate medical review.

Panic attacks feel awful, but they’re treatable. A few quick tricks can stop an attack in its tracks, and therapy plus lifestyle changes cut how often they happen. If attacks are frequent or scary, reach out to a doctor or therapist—getting help is a strong, practical step, not a weakness.