Coping with panic attacks: what to do during, after and in the long term

If you struggle with panic attacks often, you may benefit from professional panic attack treatment.

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Mental health & addictions writer

Clinically reviewed by: Dr Donna Grant

Consultant Psychiatrist at Priory Hospital Chelmsford

Panic attacks can feel overwhelming, especially when you experience symptoms very suddenly. It can be hard to know what to do in the moment or how to ground yourself after an attack.

In this article, we’ll explore how to spot the triggers, what to do when panic attacks happen, and how to look after yourself afterwards. We’ll also look at the longer-term steps that can help reduce future episodes, so you can move forward feeling more confident.

Understanding panic attacks

Panic attacks are caused by your body’s natural fear response switching on very quickly. This is often in situations that don’t actually pose any danger.

Your nervous system doesn’t know the difference between real and perceived threats, so the fight-or-flight reaction feels the same in either. When panic attacks happen, your body releases adrenaline, which is why you experience the physical symptoms.

Common symptoms can include feelings like a pounding, racing heart, shaking, dizziness, tingling, nausea, rapid breathing, and detachment from your surroundings. These experiences can be scary and can feel temporarily disabling; they are signs that your body is temporarily overwhelmed.

Although the sensations are strong, panic attacks aren’t physically harmful. Most attacks peak within a few minutes and disappear after 5 to 20 minutes, even if the after-effects linger a little longer. While they’ll often pass on their own, there are things you can do to help them settle.

What to do during a panic attack

When you’re in the middle of a panic attack, the goal isn’t to make everything stop instantly. It’s simply to help your body feel a little safer, so the symptoms can ease.

Focus on your breathing

When panic rises, your breathing can become fast and shallow, which puts your body into a heightened state. Slowing your breath sends a signal to your nervous system that you’re safe, helping you feel more stable.

You can try:

4-2-6 breathing: breathe in for 4 seconds, hold for 2, then breathe out for 6. Repeat for a few minutes until you start to feel better
Box breathing: for a count of 4 on each, breathe in, hold your breath, breathe out, then hold again (find a guided version here)

These patterns help regulate oxygen and carbon dioxide levels, bringing your heart rate down and inducing a more grounded state.

Ground yourself in the present

Grounding techniques help interrupt the fear cycle by bringing your attention away from the panic and into your physical environment.

You could try:

The 5-4-3-2-1 method: name five things you can see, four you can feel, three you can hear, two you can smell, one you can taste
Noticing simple sensory details, such as the texture of your clothing, the weight of your feet on the floor, or sounds around you
Even a few seconds of grounding can help steady your mind.

Remind yourself that you’re safe

Repeating calm, factual statements can help soften the intensity of panic attacks. You might say:

“This will pass.”
“My body is reacting to stress.”
“I’ve felt this before and I came through it.”

You don’t need to force your thoughts to be positive; just gently remind yourself of what’s true.

Stay where you are (if it feels safe)

If you can, stay in the same place while the panic sensations peak and pass. Leaving too quickly can leave you feeling disoriented and mentally reinforce the idea that the situation is dangerous.

It can help to:

Sit or stand in a position that feels steady
Roll your shoulders, shake out your hands or stretch your fingers

Small movements can release some physical tension without feeding the panic.

What to do immediately after a panic attack

Once the intense wave of panic has passed, it’s completely normal to feel drained, shaky or emotional. Your body has just moved through a rush of adrenaline, and it needs time to settle. These steps can help you recover gently.

Allow your body time to settle. Feeling tired, shaky, light-headed or tearful for a short while is common and usually passes as your nervous system regulates itself again
Rest, hydrate and slow down. Sit somewhere quiet, drink water, and eat something light if you feel able. These small steps help your body recover from the adrenaline surge
Talk to someone you trust if it feels helpful. A call, message or simply sitting with someone safe can ease the emotional after-effects, but sharing is always your choice
Reflect gently, without judgement. When you feel steadier, you might note what you noticed about the experience, focusing on curiosity rather than analysis or self-criticism

Long-term strategies to reduce panic attacks

While panic attacks can feel unpredictable, there are things you can do to manage them. Over time, you can reduce how often they happen or how strongly they affect you. The most effective approaches focus on supporting your nervous system, building awareness and creating healthier routines.

Identify patterns and triggers

Panic attacks often have contributing factors, even if they seem to come out of nowhere. You might start to notice links with:

Stress or emotional overload
Certain foods or substances
Lack of sleep
Overstimulation (busy environments, loud noises, strong lights)

Writing down occasional, brief notes can help you spot early signs like racing thoughts or tightness in your chest. These patterns can make future episodes easier to understand and manage.

Build regular self-care habits

Supporting your body day-to-day helps your nervous system become less reactive overall. Helpful habits can include:

Getting consistent sleep
Eating regular, nutritious meals
Gentle movement, such as walking or stretching
Keeping a predictable routine where possible

You can also weave simple calming techniques into your week, such as grounding practices, breathing exercises, vagus nerve activations and meditation.

Priory’s self-care guides can help you get started.

Reduce unhelpful triggers

Cut down on substances like caffeine, nicotine and alcohol – which can mimic the physical sensations of panic. For example, you may notice a racing heart, jitteriness and shallow breathing when using these. These sensations can make you more vulnerable to a panic attack.

Explore talking therapies and support

If panic attacks are happening frequently or affecting your daily life, professional support can be helpful. Therapies like cognitive behavioural therapy (CBT), counselling or other evidence-based approaches can help you understand the cycle of panic and learn new ways to respond to early symptoms.

If you’re unsure where to start, speaking to your GP is a good first step. They can help you explore what support might be appropriate for you.

How to support someone during a panic attack

If someone you know is having a panic attack, the most helpful thing you can offer is calm, steady reassurance. They may feel terrified, overwhelmed or convinced something is seriously wrong. Your presence can make a real difference in helping them feel safer.

Stay calm and keep your voice steady

Panic can escalate when the environment feels chaotic. Staying composed, speaking slowly and keeping your tone soft will help to reassure the person and mitigate the panic attack.

Offer simple reassurance

Short, grounding statements can help them feel less alone, such as:

“I’m here with you.”
“You’re safe.”
“This will pass.”

Avoid telling them to calm down or stop panicking, as this can increase fear or shame.

Guide their breathing

If they’re open to it, you can encourage slow, steady breathing by doing it with them. You can follow any of the breathing techniques listed earlier. Matching your pace to theirs can be reassuring and helps to co-regulate their nervous system.

Help them stay present

To help the person feel more grounded, you can gently draw their attention to the room around them. This can include noticing the floor under their feet, the temperature of the air, or something they can see or touch. Keep it simple and avoid giving too many instructions at once.

Stay close by until they recover

Let the person choose whether they sit, stand or move around during and after a panic attack. Staying nearby, without crowding them, helps them feel supported. Once their breathing and symptoms settle, check in and ask what they need next.