What Should I Do During a Panic Attack?


A woman thinks about what to do during a panic attack

A proactive approach can help you get through panic attacks and reduce their frequency.


Key takeaways:

  • Panic attacks are a sudden onset of anxiety.

  • They have physical symptoms like elevated heart rates and dizziness.

  • They can come from general anxiety or specific stressors.

  • Panic attacks feel very scary, but the symptoms will pass.

  • Deep breathing and grounding exercises can get you through a panic attack.

  • Exercising and regularly eating healthy meals can help reduce your anxiety.

  • A mental health professional can help you deal with panic attacks.


A panic attack is the sudden onset of intense anxiety, and it typically comes with physical symptoms such as an elevated heartbeat, shaking, nausea, or sweating. Some people feel disorientated and dizzy when they have a panic attack.


The symptoms can last anywhere from a few minutes to a half hour, and you might feel like you're dying when a panic attack strikes. Many people who didn't know what they were experiencing have gone to the ER thinking that they were having a heart attack. But the symptoms aren't a sign of physical distress. They're a sign of anxiety.


With the right strategies, you can get through panic attacks and reduce their intensity and frequency. To help you out, we've created this guide on what to do during a panic attack.


Understanding panic attacks


People have panic attacks for many reasons. They can be a symptom of generalized anxiety disorder, but they can also be a reaction to life events. You may experience panic attacks after going through a