A panic attack can involve sudden fear, a racing heart, shaking, dizziness, breathlessness, or a feeling of losing control. Those sensations can be frightening. The first priority is safety and appropriate medical assessment, because similar symptoms can have physical causes. One panic attack does not automatically mean you have panic disorder. [1]
If you have new or severe chest pain, severe difficulty breathing, fainting, or symptoms unlike your usual medically assessed episodes, seek urgent medical help. Do not use this article to decide that an unexplained episode is harmless.
If you recognize a previously assessed panic pattern
Move out of immediate danger. If you are driving, pull over safely; do not attempt a relaxation exercise while operating a vehicle. In a safe place, try the following optional steps:
- Notice the support of the chair or the floor beneath your feet.
- Look around and describe a few ordinary objects in the room.
- Let your breathing be gentle and comfortable. Avoid repeated forceful deep breaths or breath holding.
- Use a simple reminder such as, "This resembles the panic pattern I have discussed with my clinician. I can follow my care plan."
- Ask a trusted person to stay nearby if that helps.
Stop any exercise that makes you dizzy or more distressed. Never breathe into a paper bag. If you are unsure whether this is panic or symptoms continue to concern you, seek medical advice rather than repeatedly trying self-help techniques.
What a supporter can do
Speak calmly, keep instructions simple, and ask what the person needs. Avoid arguing about whether the fear makes sense. Offer to sit with them or help contact their clinician. Do not restrain them or prevent them from obtaining medical help.
You can say, "I am here. Would you like me to stay with you or help you get care?" If they have an established panic plan, help them follow it.
After the episode
Once you are settled, make a brief note of what happened: where you were, the main symptoms, any possible trigger, and whether it changed your plans. Include any recent medication or substance changes when discussing the episode with a clinician. Avoid repeatedly testing your body to see if another attack is coming.
Arrange an assessment if this was your first episode, attacks recur, or fear of another attack is causing you to avoid ordinary activities. Panic disorder involves a broader pattern of recurrent unexpected attacks and ongoing worry or behavior changes. A qualified professional makes that diagnosis. [1]
A longer term solution
Treatment can address both attacks and the fear surrounding them. CBT for panic helps people understand their reactions to bodily sensations and reduce avoidance. Medication may also be considered by a prescriber. Exercises that deliberately bring on feared sensations belong in an individualized treatment plan, particularly when there are medical concerns. [1]
The goal is to regain everyday functioning, rather than to build a life around preventing every uncomfortable sensation. Ask a clinician to help you create a written plan for familiar episodes, unfamiliar symptoms, and follow-up care.
Reference and professional help policy
This article is educational reference only and cannot diagnose a panic attack or rule out a medical emergency. Seek professional assessment for new, recurring, or disruptive episodes. Do not change medication yourself. For severe new physical symptoms, immediate danger, or inability to stay safe, contact local emergency services.
Sources and further reading
[1] National Institute of Mental Health — Panic Disorder. https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms