November 28, 2023

What to do when having a panic attack

A panic attack can be a frightening experience, especially if you don’t know what’s happening. It is an intense feeling of fear or distress that can come on suddenly and can cause physical symptoms such as a racing heart, sweating, and difficulty breathing. Panic attacks are often caused by stress, but they can also be caused by certain medical conditions, such as anxiety disorders or depression. In any case, it is important to know what to do when having a panic attack.

Recognize the Signs of a Panic Attack

The first step in dealing with a panic attack is to recognize the signs. These can include a racing heart, difficulty breathing, sweating, trembling, feeling dizzy or faint, and feeling a sense of impending doom. If you are experiencing any of these symptoms, it is important to take action right away.

Focus on Your Breathing

When having a panic attack, it is important to focus on your breathing. Take slow, deep breaths and try to relax your body. Focus on the sensations of breathing in and out and try to clear your mind of any anxious thoughts. You can also try to focus on a calming image, such as a beach or a meadow.

Talk to Someone

If you are feeling overwhelmed by the panic attack, it is important to talk to someone. This can be a friend, family member, or even a mental health professional. Talking to someone can help you to gain perspective on the situation and to feel supported.

Use Grounding Techniques

Grounding techniques can be helpful in calming down during a panic attack. These techniques involve focusing on something in the present moment, such as your body or your environment. You can focus on the sensations of your body, the objects around you, or the sounds in the room. This can help to bring your attention away from the anxious thoughts and help you to feel calmer.

Take Care of Your Body

Taking care of your body can also help to reduce the symptoms of a panic attack. Make sure to drink plenty of water, get enough sleep, and eat healthy meals. Exercise can also be beneficial, as it can help to reduce stress and increase endorphins, which can help to improve your mood.

Seek Professional Help

If you are having frequent or severe panic attacks, it is important to seek professional help. A mental health professional can help you to understand the root cause of your panic attacks and can provide you with strategies to cope with them. With the right treatment, you can learn to manage your panic attacks and live a healthier, more fulfilling life.


Panic attacks can be a frightening experience, but with the right strategies, they can be managed. It is important to recognize the signs of a panic attack and to take action right away. Focus on your breathing, talk to someone, use grounding techniques, take care of your body, and seek professional help if needed. With the right help, you can learn to manage your panic attacks and live a healthier, more fulfilling life.

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