What to do during a panic attack
A panic attack is a sudden rush of intense fear with physical symptoms such as a racing heart and breathlessness. It feels frightening but is not dangerous, and most attacks pass in 5 to 20 minutes. Stay where you are if you can and breathe slowly and deeply.
Last updated 2 November 2026
What a panic attack feels like
Symptoms come on quickly, often for no obvious reason.
- a racing or pounding heartbeat
- chest pain, shortness of breath or a choking feeling
- sweating, trembling, dizziness or nausea
- numbness or pins and needles
- a feeling of dread, a fear of dying, or feeling cut off from your body
How long it lasts
Most panic attacks last between 5 and 20 minutes. Some last up to an hour. Some people have one or two a month, others have several in a week.
What to do in the moment
- Stay where you are, if it is safe. Moving away can make it feel worse.
- Breathe slowly and deeply. Let each breath out be longer than the one in.
- Remind yourself it will pass and that it is not life threatening.
- Focus on something calm, such as a peaceful image or an object in front of you.
- If someone is with you, tell them what is happening and ask them to stay.
When it could be something else
Many symptoms of a panic attack, including chest pain and breathlessness, can also happen with other medical conditions. If you have never had these symptoms before, or you cannot tell what is happening, get medical help. If the chest pain is severe, call 112.
When it becomes panic disorder
Panic disorder is diagnosed when you have regular, unexpected panic attacks and then worry about having more for at least a month. It is treatable, and getting help early makes it easier to cope with.
Treatment
Talking therapy, mainly cognitive behavioural therapy (CBT), is a main treatment. A psychiatrist may also suggest medicine, such as an SSRI antidepressant. Antidepressants can take 2 to 4 weeks to start working and up to 8 weeks to work fully. Do not stop them without medical advice.
How to start
- Call or message us. Reach us on +91 90352 54779 or WhatsApp. Tell us your language and a convenient time.
- Free pre-consultation call. Our team takes your history and prepares a report for your clinician, so you do not repeat yourself.
- Video session. You meet your allotted clinician online, from home or wherever you feel comfortable.
- Your plan. The clinician explains what they find and the next steps. You decide together.
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Common questions
Can a panic attack kill you?
Panic attacks are frightening but they are not dangerous and do not cause physical harm. Because the symptoms overlap with other conditions, get new or severe chest pain checked.
How is a panic attack different from a heart attack?
They can feel alike. If you are not sure, treat it as an emergency and call 112. A doctor can check your heart if you have never had these symptoms before.
How long does a panic attack last?
Most last 5 to 20 minutes. Some last up to an hour.
Is panic disorder curable?
It is treatable. Talking therapy, medicine, or both help most people, and early help is recommended.
Related
- Panic disorder
- Anxiety therapist online
- Is it anxiety or stress?
- Signs of depression: how to tell sadness from depression
- Burnout or depression? How they differ
Sources
Mindly Health is not an emergency service. If someone is in immediate danger, call 112 or go to the nearest hospital. For free support at any hour, call Tele-MANAS on 14416.