Do this now
- Remind yourself that this is panic, it will pass, and it is not dangerous on its own.
- Breathe slowly — in through your nose for 4 counts, out through your mouth for 6 counts.
- Ground yourself — name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste.
- Stay where you are if it’s safe, and let the feelings rise and fall without fighting them.
Call 911 if:
- You have chest pain or pressure, pain spreading to your arm, jaw, or back, or trouble breathing — especially if this is your first time or it feels different from past panic attacks. These can also be signs of a heart attack
- You faint
- You feel you might harm yourself and are in immediate danger (if you’re not in immediate danger, call or text 988)
What it feels like
A pounding or racing heart, sweating, trembling, shortness of breath, chest tightness, dizziness, tingling, or a feeling that something terrible is about to happen.
Afterwards
If panic attacks keep happening, talk to a doctor or mental health professional. Panic disorder is common and very treatable with therapy, medicine, or both.
If you need to talk to someone right now, call or text 988, or chat at 988lifeline.org. See also managing stress.