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I’m having a panic attack: what to do?
You are having a panic attack. Your heart is pounding in your throat and your sweat is breaking out. Your breathing is rapid and uncontrolled and you feel dizzy. You fear you will go crazy, pass out or even have a heart attack.
What can I do?
Are you or someone next to you currently experiencing a panic attack? You can apply these actions immediately:
- Reassure yourself or the other person in this moment.
Are the symptoms recognizable because a panic attack has occurred before? Keep in mind that these are feelings of panic that will pass. - Realize that these are feelings of panic.
You won’t really go into cardiac arrest or faint. - Try to breathe calmly
Try slowing down your breathing: breathe in for three seconds and out for six. If that doesn’t work right away, try again. Slowly you will notice your breathing improving. Don’t breathe into a paper or plastic bag. This does not help.- Alternative breathing exercise: Inhale slowly through your nose for four counts, hold for four counts, then exhale slowly through your mouth for four counts. Repeat this a few times.
- Take a sip of water.
- Distract thoughts using the “5, 4, 3, 2, 1 exercise.
- Describe for yourself 5 things you see in the room;
- Name 4 things you can feel right now. For example, think of your feet touching the floor or the air you feel flowing up your nose;
- Name 3 things you can hear now. Maybe you hear traffic outside or you hear the dishwasher running;
- Name 2 things you can smell right now or 2 smells you find pleasant;
- Name 1 thing you can taste.
- Talk to someone.
Is there no one with you? Then call someone you trust and know well; - It may help to ground yourself sensorially.
Hold something cold or warm, such as a cup of tea or a piece of ice cream. Feel the sensation and concentrate on it. - Go outside.
Take a walk or bike for a bit. Getting some fresh air and exercise will help you release the feelings of panic. Bringing movement into your body helps finish the anxiety cycle so your body feels “safe” again.
Suffer from panic more often
Is this not the first time? If you suffer from panic attacks more often and you notice that they make you behave differently, this can lead to a panic disorder. In the case of a panic disorder, you also sometimes have panic attacks without knowing what triggers them. Moreover, you are often afraid of having new panic attacks. You have then become fearful of the fear, so to speak.
Get help
Do you have questions about anxiety treatment or how to better cope with anxiety? Or are you unsure about when to see a psychologist?
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With a referral letter from the general practitioner and an official diagnosis according to DSM-5 guidelines, almost every insurer will reimburse the cost. See which health insurance companies reimburse our care.
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Read the personal story of Tessa about her panic attacks and how treatment at iPractice has helped her to recover. Or read all personal stories about anxiety disorders.
Related symptoms
Fear of failure
Almost no one likes to fail. To fall short, to not succeed, to make mistakes. Some find it so bad that they avoid challenges. As a result, they fail to achieve their goals, and this increases anxiety. Do you recognize yourself in this? Read about what fear of failure is, how to recognize it and how to overcome fear of failure.
Social Phobia
Giving a presentation in front of your colleagues or when you get to tell your story in a proposal round; it can be quite scary. Sometimes this anxiety is a major hindrance that can control your entire life. Anxiety about social occasions is a common anxiety disorder that can affect the quality of your life a lot.
Coping with my partner’s anxiety disorder
Your partner, a loved one or loved one has an anxiety disorder. This directly affects you and your interactions with each other. For example, a relationship can be overshadowed by feelings of anxiety. Read how an anxiety disorder can affect a relationship and what you can do for the other person as well as yourself!
Generalized Anxiety Disorder
You worry so much that it affects your daily life. With generalized anxiety disorder (brooding disorder), you keep mulling things over in your head. Learn more about symptoms, causes and treatment of generalized anxiety disorder and get advice on what you can do yourself.
Panic attack
A panic attack is an intense feeling of fear and tension that is often accompanied by various psychological and physical symptoms. It usually begins with a physical sensation, such as a shooting pain or dizziness, that you interpret as something catastrophic. Learn more about panic attacks.
Obsessive-Compulsive Disorder (OCD)
An obsessive-compulsive disorder (OCD) is a way your mind tries to cope with stress and uncertainty — but in an extreme and exhausting way. Almost everyone has unwanted thoughts or habits sometimes. With OCD, these thoughts and behaviours start to take over your life. Below, you’ll read what OCD is, how to recognise it, and what can help.
Agoraphobia
Going to a crowded concert or enjoying an evening at the movies? You’d rather stay home. When you suffer from agoraphobia, you find places with many people or situations where you can’t leave immediately frightening. Learn more about agoraphobia; its symptoms, causes, tips for yourself and treatment.
Treatment Anxiety Disorder
An anxiety disorder can be overcome in many cases with the help of therapy. There are different anxiety therapies, depending on which anxiety disorder is involved. Each anxiety disorder expresses itself differently, but the underlying feelings are the same: a fear you want to get rid of.