If you are having a panic attack right now, remember that although panic attacks feel frightening, they are not dangerous and they will pass.
Panic attacks can feel frightening and overwhelming, especially if you haven’t experienced one before or when they happen suddenly and unexpectedly. In this guide you’ll learn what a panic attack feels like, and what to do in the moment, as well as how to reduce them long term.
Contents
What is a Panic Attack?
A panic attack is a very unpleasant experience, if you have been unlucky enough to experience one you will know they can be terrifying. A panic attack is a sudden surge of intense anxiety and a feeling of dread. This creates mental and physical symptoms such as heart racing, shakiness and feeling dizzy. Although panic attacks feel frightening they aren’t dangerous and usually pass in a short space of time. Understanding what is actually happening can help you cope better with them and be less afraid of them.
Symptoms of a Panic Attack
Here is a list of symptoms you may experience if you have a panic attack. Not everyone experiences every symptom on this list as panic attacks do vary from person to person:
- Strong and often sudden, anxiety
- Feeling hot, sweating
- A desire to run away or escape
- A feeling of dread like something terrible is about to happen
- Racing heart
- Shortness of breath
- Shakiness
- Physical tension
- Feeling dizzy
- Strange feeling in face or around mouth
What to Do During a Panic Attack (Right Now)
Here are some tips on how to stop your panic attack if it is happening right now. You will probably find one or two of these tips will work well for you, but try them all and see what is best for you. Save this page ready for when you need it again. Having a plan ready for next time will help you gain confidence that you can control this. Every time you successfully calm yourself down out of a panic attack you are one step closer to stopping them altogether. Here we go, try these tips now.
10 Things that Help During a Panic Attack
- Think of a song you like and imagine you can hear it in your head and try to remember it exactly.
- Look at the wall or an object and analyze every detail of it
- Try mindfulness – notice thoughts and let them be don’t fight them, remember they are just thoughts.
- Try to physically relax even if your mind is racing. Imagine from the top of your head down slowly focusing on relaxing each part.
- Close your eyes and don’t fight the panic feeling, focus on it, accept it, let it be and it will pass.
- Recognize and accept that the panic attack will be over very soon. Label the event as “boring” and take the power out of it.
- Try doing a big sigh out, letting out any breath you are unconsciously holding in. Allow a sighing noise to happen if it feels right.
- Slow your breathing and make the out breath slightly longer than your in breath.
- Rinse your hands in cold water, the distraction helps you refocus away from panic.
- Listen to a hypnosis or meditation audio
What to Avoid During a Panic Attack
- Don’t over breathe as this can make you feel worse.
- Do not focus on your heartbeat, it is probably a little fast but it is okay.
- Don’t be afraid if you are having a panic attack you will be ok in a short time.
- Don’t focus on symptoms or sensations, focus on something else, something outside of your body.
- Don’t fight it, let it happen and try to be passive.
If someone close is having a panic attack:
Stay calm
Don’t talk too much or ask too many questions
Speak gently and slowly – remember they are in an intense anxiety state
Don’t make a fuss
Stay with them until it passes
Why Panic Attacks Happen
Panic attacks are caused by the body’s fight or flight response being triggered too strongly at the wrong times.
The fight or flight response is designed to protect you from danger, but with anxiety it can become overactive.
You can read our complete guide in how to stop anxiety naturally.
Can You Stop Panic Attacks Completely?
Yes, many people are able to significantly reduce or completely stop their panic attacks with practice.
This usually happens through lowering overall anxiety levels and changing how you respond to anxious thoughts and physical sensations.
Can You Prevent Panic Attacks Long Term?
The key with how to stop panic attacks long term is to lower your overall stress and anxiety level. Once you achieve that the panic attacks should become less frequent and less severe until they stop completely. Lowering your anxiety level makes your nervous system less likely to trigger the panic response.
Using techniques such as hypnosis, mindfulness practices, meditation and relaxation can help to support this positive change. With practice you can successfully change your responses to calmer, positive and more comfortable ones. These practices lower your baseline anxiety gradually and in a way that lasts. As your baseline anxiety falls, panic attacks become much less likely to happen and may completely stop.
Read our in-depth practical self help article on how to Stop Anxiety Naturally. It includes 7 steps to overcoming anxiety, ways to calm anxiety right now and an example daily routine to lower anxiety.
Hypnosis for Panic Attacks
Hypnosis can help you to calm your mind, reduce anxiety and change your response to panic. Regular listening may help you feel calmer, more relaxed and less anxious, making panic attacks much less likely to occur.
You can explore hypnosis downloads for anxiety and panic attacks. If you’re also looking for help with anxiety, explore my Anxiety Hypnosis Downloads & Guided Meditations for a wide range of recordings, articles and free resources.
Find Out More
Anxiety Hypnosis – Links to all anxiety articles and products
Stop Panic Attacks Hypnosis Program
If you would like to understand more about hypnosis you may find these helpful:
- What is hypnosis
- How does hypnosis work
- What does hypnosis feel like
- Is hypnosis safe
- Can anyone be hypnotized
Some phobias such as fear of wasps can trigger panic attacks, read more about it here.
For more answers, if you still have questions, you can visit the hypnosis FAQ page.
Continue Your Recovery
Building emotional wellbeing often starts with reducing stress and anxiety. Explore my Anxiety Hypnosis Downloads & Guided Meditations for recordings and resources designed to help you feel calmer, more confident and emotionally balanced.
When Should You Seek Medical Advice?
Many people seek medical attention if it is their first panic attack because they may not be sure what is happening to them. This is usually how a persons knows they have had a panic attack, but if it is your first panic attack you may want to see your doctor if you are unsure. Always seek urgent medical care if you are having chest pain or severe symptoms.
Panic Attack FAQs
How long does a panic attack last?
Panic attacks usually last around 5 to 20 minutes. Sometimes it feels like they lasted a long time because they are so intense, frightening and unpleasant. After a panic attack you may feel anxious for a while, especially if you are frightened by the physical sensations. Learning to be less afraid of the sensations can make the panic attack much shorter.
Can you die from a panic attack?
No. They do feel frightening but they are not dangerous. The physical sensations are caused by your body going into fight or flight mode because your nervous system has become activated. If your panic attacks are new, include concerning symptoms, or you are not sure if it is a panic attack then seek mendical advice.
Why do panic attacks happen?
Some people start having panic attacks after a period of stress, illness, or after a trauma. It is simply caused by your body’s nervous system overreacting as if you are in great danger; the fight or flight response is activated, this is why it feels so intense. Once you have had a panic attack the fear of it happening again can create a cycle.
Can panic attacks be overcome permanently?
Yes, in fact many people do overcome their panic attack issues. Often the cause of panic attacks is the baseline anxiety level being too high. This means even a small feeling of anxiety can push the anxiety level very high and trigger a panic attack. By learning not to fear the panic attack and therefore not feed the fear, they can gradually subside and stop happening.
The key is taking a two step approach, first by lowering the baseline anxiety (through practices like meditation or hypnosis), and secondly, by reacting without fear and focus if a panic attack occurs.
What should I do if I’m having a panic attack?
Slow your breathing, don’t fight the panic attack and don’t focus on any of the sensations. Remind yourself that it will pass and that everything is okay. Focus on things outside of your body to keep your attention off all elements of the panic as much as you can. This will make it pass more quickly and with practice it will make the panic attack less intense.
Does hypnosis help panic attacks?
Yes, because hypnosis is a useful tool for helping you learn to relax more deeply, both physically and mentally. The experience of going into hypnosis is itself very calming. The hypnotic suggestions help to break the habit of anxiety and help lower your baseline anxiety level. It also reinforces ways to react calmly if you have a feeling of panic. With the deep relaxation combined with changing your anxious responses, hypnosis can be very helpful.
What’s the difference between anxiety & panic attacks?
If you have anxiety you may notice the feeling is there much of the time, but with a panic attack they may seem to come out of nowhere and become very intense very quickly. A panic attack usually passes within about 20 minutes but anxiety tends to last much longer. Panic attacks often happen because anxiety is high, both anxiety and panic can be improved with practice.