What To Do During A Panic Attack

Anxiety attacks usually peak within 10 minutes and can last from a few minutes to about 30 minutes.

What to Do During an Anxiety Attack

This article provides general information and should not be considered a substitute for professional medical advice. If you are experiencing frequent or severe anxiety attacks, consult with a healthcare provider for diagnosis and treatment. The information provided here is for educational purposes only, and the author is not responsible for any actions taken based on its content.

Recognizing Symptoms and Potential Causes

Anxiety attacks, also known as panic attacks, often manifest suddenly and intensely. Common symptoms include:

• Rapid heart rate
• Shortness of breath or hyperventilation
• Sweating
• Trembling or shaking
• Chest pain or discomfort
• Dizziness or lightheadedness
• Nausea or stomach upset
• Feeling detached from reality (derealization) or oneself (depersonalization)
• Fear of losing control or dying

While the exact causes of anxiety attacks vary, common triggers can include:

• Stressful life events
• Genetics
• Trauma
• Underlying mental health conditions (e.g., panic disorder, generalized anxiety disorder)
• Certain medical conditions or medications

Immediate Treatment Options During an Attack

When an anxiety attack strikes, the following techniques can help manage symptoms:

• Grounding Techniques: Focus on your senses. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
• Controlled Breathing: Practice slow, deep breathing. Inhale deeply through your nose for four seconds, hold for a second, and exhale slowly through your mouth for six seconds. Repeat this several times.
• Muscle Relaxation: Tense and release different muscle groups to reduce physical tension. Start with your toes and work your way up to your head.
• Positive Self-Talk: Remind yourself that the attack is temporary and will pass. Use calming phrases like, "This is just anxiety, and I am safe."
• Find a Safe Space: Move to a quiet, comfortable environment where you feel secure.

Preventive Measures for Long-Term Anxiety Management

To reduce the frequency and severity of anxiety attacks, consider the following long-term strategies:

• Therapy: Cognitive Behavioral Therapy (CBT) and Exposure Therapy can help identify and change negative thought patterns and behaviors associated with anxiety.
• Medication: Antidepressants and anti-anxiety medications, prescribed by a doctor, can help regulate brain chemistry and reduce anxiety symptoms.
• Lifestyle Changes: Regular exercise, a balanced diet, and sufficient sleep can improve overall mental health.
• Stress Management Techniques: Practice mindfulness, meditation, yoga, or other relaxation techniques to reduce stress levels.
• Limit Caffeine and Alcohol: These substances can trigger or worsen anxiety symptoms.

Medically Reviewed by Dr. Julian Voss

Dr. Elias Thorne is a Board-Certified Health Policy Expert with 18+ years of clinical and insurance advisory experience across European healthcare systems. His medical review ensures that every health insight on HealthGlobe meets the highest standards of clinical accuracy and patient safety.