What to do during a panic attack

If it is happening now, breathe slowly and follow these steps. A panic attack feels awful, but it passes.

Is it happening now? Open the guided help: it keeps you company while you breathe and come back to the present, no sign-up. It is currently in Spanish.

The steps, in order

Name it. Tell yourself: “this is a panic attack, it is uncomfortable and it will pass.” It usually peaks within minutes and then eases.
Breathe slowly. Inhale through your nose counting to 4, exhale through your mouth counting to 6. A longer exhale calms the body. Repeat for a minute.
Come back with 5-4-3-2-1. Name five things you see, four you can touch, three you hear, two you smell and one slow breath.
Support your body. Sit or lean back, feet flat on the floor, shoulders loose.
Do not fight it. Trying to force it away often makes it stronger. Let it pass like a wave.
Ask for company. Message or call someone you trust.

What it usually feels like

Racing heart, shortness of breath, trembling, sweating, dizziness, tingling, nausea and intense fear, sometimes with a feeling that things are not real. These are the body’s alarm reaction. They feel very strong, but a panic attack in itself does not harm the body.

When to get medical help

If it is the first time it happens to you.
If you have chest pain you do not recognize, that lasts or spreads to your arm or jaw.
If you truly cannot breathe and it does not ease, or you faint.
If you have thoughts of hurting yourself: ask for help immediately.

From the outside a panic attack cannot be told apart from a physical problem. When in doubt, see a doctor.

What usually does not help

Breathing very fast or very deep, which can increase dizziness and tingling.
Always escaping the place: it relieves you now but can increase the fear of going back.
Lots of caffeine or alcohol on high-anxiety days.

Afterwards

Give yourself time to recover, drink some water and rest. If attacks keep happening, note when and how, and talk to a mental health professional: there are treatments that work.

Frequently asked questions

How long does a panic attack last?

Most peak within about ten minutes and then ease. Tiredness can last a while longer.

Can a panic attack be dangerous?

In itself it does not harm the body, even if it feels very strong. Because it cannot be told apart from a physical problem from the outside, seek medical care if it is the first time or there is chest pain.

What if an attack wakes me at night?

Sit up in bed, breathe in for 4 and out for 6, and do the 5-4-3-2-1 exercise with the light on. If someone is nearby, tell them.

How do I help someone having a panic attack?

Stay close, speak slowly and simply, breathe at their pace and do not say “calm down”. Ask what they need. If there is chest pain or breathlessness that does not ease, call emergency services.

You don’t have to go through it alone.

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Important. If you are in danger right now, call your local emergency number (911 in the US and Canada, 112 in the EU and the UK 999) or reach someone close to you. Aura is not an emergency service.

This content is informational and was written by the Aura team. It does not replace consulting a health professional. The Aura app is currently available in Spanish.