How to calm a panic attack
If your heart is racing, your chest is tight, your hands are tingling and a wave of terror is telling you something is very wrong — you may be having a panic attack. It is genuinely frightening. But here's the most important thing to hold onto: a panic attack is your alarm system misfiring, it will peak and pass, and you can ride it out.
One quick safety note first. If this is your first panic attack, or you have chest pain, or you're not sure what's happening, it's wise to get checked by a doctor to rule out anything medical — call your local emergency number if you're worried about your physical safety. Panic and a medical emergency can feel similar, and it's always okay to get it checked.
Name it: "this is panic, and it will pass"
Panic feeds on the fear of panic — the "what if I'm dying, what if I lose control." Naming what's happening interrupts that loop: "This is a panic attack. It's horrible, but it isn't dangerous, and it will pass." You're not in danger from the panic itself, even though every cell is screaming otherwise.
Ground yourself in the room (5-4-3-2-1)
Pull your attention out of the spiral and into your senses. Slowly name: five things you can see, four things you can hear, three things you can feel (your feet on the floor, the chair, your own hands), two things you can smell, one thing you can taste. This gently tells your brain: I'm here, I'm safe, this is just a room.
This is panic. It's horrible, but it isn't dangerous, and it will pass.
Slow the breath, lengthen the out-breath
In panic we tend to over-breathe, which makes the tingling and dizziness worse. You don't need to breathe deeply — just slowly. Breathe in for about four, and out for about six, letting the out-breath be long and soft. A longer exhale is a direct signal to your body that the danger has passed.
Don't fight it — let the wave crest
Fighting panic ("stop, stop, please stop") tends to add fuel. As much as you can, do the opposite: let it be here, ride it like a wave, and remind yourself it's already on its way to peaking. Panic attacks are intense but time-limited — most ease within several minutes once you stop battling them.
Want something to follow along with? Mum has a short grounding activity — simple, one step at a time — for exactly these moments. Open Mum →
Afterwards, and if it keeps happening
After a panic attack you'll often feel wrung out — be gentle with yourself and let your body settle. If panic attacks are happening repeatedly, please know this is common and very treatable: a GP can help, and approaches like CBT work well for many people. You don't have to live braced for the next one. If everyday life feels relentlessly heavy too, when everything feels too much may help.
If you need help right now
Mum is wellbeing support, not a crisis or medical service. If you're worried about your physical safety, or you're thinking about harming yourself, please contact your local emergency number now, or find a helpline at findahelpline.com. Reaching a real person is always the right call.
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For adults 18+ · wellbeing & self-reflection, not therapy or medical advice · not for emergencies.