Understanding Panic Attacks and What to Do

A panic attack is a sudden surge of intense fear that peaks within minutes. Symptoms include a racing heart, shortness of breath, chest tightness, dizziness, tingling, and a terrifying feeling that you are dying or losing control. Although deeply frightening, panic attacks are not dangerous — your body is activating its fight-or-flight response in the absence of real danger. The single most important thing to remember during a panic attack is that it will pass. Ground yourself by placing both feet flat on the floor and focusing on slow exhales — breathe out for longer than you breathe in. Name five things you can see around you to anchor your attention in the present. Avoid fighting the sensations or telling yourself to calm down, which can increase the panic. After it passes, drink water, move gently, and be compassionate with yourself. If panic attacks become frequent, cognitive behavioral therapy is highly effective at reducing their intensity and frequency.