Having a panic attack, or think you just had one
Updated
A panic attack can come out of nowhere. Your heart pounds, your chest feels tight, you can't get a full breath, your hands tingle or shake, and it can feel like something terrible is about to happen.
It is one of the most frightening things a body can do, and a panic attack is not dangerous in itself. It usually peaks within about ten minutes and then eases off, even though it feels like it will never end.
What helps in the moment
- Tell yourself what it is: "This is panic. It feels awful, and it will pass." Naming it takes away some of its power.
- Breathe out slowly. In through your nose for about four counts, out through your mouth for six or more. The long breath out is what settles your body.
- Ground yourself with 5-4-3-2-1: five things you can see, four you can touch, three you can hear, two you can smell, one you can taste.
- Hold something cold, like an ice cube or a cold drink, or splash cold water on your face.
- Plant your feet and press them into the floor. Notice the weight of your body on the chair or the ground.
Afterwards
It is normal to feel shaky, tired or embarrassed after a panic attack. Be gentle with yourself, drink some water and rest if you can. If you know what set it off, writing that down can help you spot a pattern later.
If they keep happening
Lots of people have one panic attack and never another. If they keep coming back, or you start avoiding places in case one happens, that is worth talking to a doctor about. Panic is very treatable, and talking therapies such as CBT help most people.
When to get more help
Talk to an adult you trust, a doctor or a helpline if:
- You are having panic attacks often, or avoiding school, shops or people in case one happens.
- You have chest pain, real trouble breathing or you faint, and you are not sure it is panic. Get medical help straight away.
- Worry or fear is with you most of the day, not only during attacks.
- You feel like you can't cope, or have thoughts of hurting yourself. Please reach out to a helpline or an adult you trust now.
You don't have to work it out alone
Many people on Avelune live with anxiety and panic, and some of the most useful posts are people sharing what got them through. You can post anonymously while it is happening or afterwards, and someone there will usually understand.
Avelune is peer support, not a clinical service. This page is general information, not medical advice.