What to do after a panic attack

by | Sep 8, 2023

Experiencing a panic attack can be a terrifying and overwhelming ordeal. The sudden surge of intense fear, accompanied by physical symptoms like a racing heart and shortness of breath, can leave you feeling helpless. However, it’s important to remember that you can regain control and find relief. In this comprehensive guide, we will walk you through the steps to take after a panic attack, offering practical advice and strategies to help you manage and recover. Let’s dive in.

Table of Contents

Understanding Panic Attacks

Before we delve into what to do after a panic attack, it’s essential to understand what these episodes are and why they happen. Panic attacks are sudden and intense bouts of anxiety or fear that can be triggered by various stressors. They often come with physical symptoms, such as chest pain, trembling, and sweating. These episodes typically last for a short period, but they can feel endless.

Key Takeaway: Recognizing Panic Attack Symptoms

  1. Intense Fear: A sudden and overwhelming sense of dread.
  2. Physical Symptoms: Rapid heartbeat, trembling, sweating, and shortness of breath.
  3. Cognitive Symptoms: Confusion, racing thoughts, and fear of losing control.
  4. Physical Sensations: Chest pain, dizziness, and nausea.

Immediate Steps to Take

Find a Safe Space

As soon as you realize you’re experiencing a panic attack, try to move to a quiet and safe environment. If you’re in a crowded or chaotic place, seek solitude. Being in a calming space can help reduce the intensity of the attack.

Focus on Your Breath

Concentrate on your breathing. Inhale deeply through your nose for a count of four, hold your breath for four, and then exhale slowly through your mouth for another four counts. This controlled breathing can help regulate your heart rate and reduce feelings of panic.

Ground Yourself

Use grounding techniques to connect with the present moment. Try naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This sensory exercise can divert your mind from anxiety.

Challenge Negative Thoughts

Acknowledge that your thoughts may be irrational during a panic attack. Challenge them by asking yourself if there is concrete evidence for your fears. Often, panic attacks are fueled by distorted thinking.

Progressive Muscle Relaxation

Progressive muscle relaxation involves tensing and then relaxing each muscle group in your body. Start with your toes and work your way up to your head. This technique can alleviate physical tension.

Stay Hydrated

Drink a glass of water slowly. Dehydration can exacerbate panic attack symptoms, so staying hydrated is essential.

Wait It Out

Remember that panic attacks usually peak within 10-15 minutes and then subside. While it may feel like an eternity, remind yourself that it will pass.

Self-Care Techniques

Practice Mindfulness Meditation

Mindfulness meditation can help you manage anxiety in the long term. By focusing on the present moment without judgment, you can reduce the frequency and intensity of panic attacks.

Maintain a Healthy Lifestyle

Regular exercise, a balanced diet, and adequate sleep are crucial for managing anxiety. These lifestyle factors contribute to overall mental well-being.

Stress Management

Explore stress management techniques such as yoga, deep breathing exercises, or journaling. Finding healthy ways to cope with stress can reduce the likelihood of future panic attacks.

Avoid Triggers

Identify and avoid situations or substances that trigger your panic attacks. This might include caffeine, certain social situations, or traumatic triggers.

Support System

Lean on friends and family for support. Talking about your experiences can reduce feelings of isolation and help you feel understood.

Seeking Professional Help

While self-care techniques can be incredibly effective, seeking professional help is essential for long-term management of panic attacks.


Cognitive-behavioral therapy (CBT) is one of the most effective treatments for panic disorder. A therapist can help you identify and challenge the root causes of your panic attacks.


In some cases, medication may be prescribed to manage panic attacks. Consult a psychiatrist for a thorough evaluation and personalized treatment plan.

Support Groups

Joining a support group for individuals with anxiety disorders can provide a sense of community and shared experiences.


Teletherapy options are readily available, making it easier than ever to access professional help from the comfort of your home.

Preventing Future Attacks

Now that we’ve discussed immediate steps and long-term strategies, let’s explore how to prevent future panic attacks.

dentify Triggers

Work with a therapist to identify your panic attack triggers. Understanding these triggers can help you avoid or cope with them more effectively.

Medication Management

If you’re on medication, ensure you take it as prescribed and attend follow-up appointments with your psychiatrist to assess its effectiveness.

Maintain a Healthy Lifestyle

Continue to prioritize exercise, nutrition, and sleep as part of your daily routine to support your mental well-being.

Practice Regular Relaxation Techniques

Incorporate relaxation techniques into your daily life, even when you’re not experiencing panic attacks. This can build resilience and reduce the likelihood of future episodes.


In conclusion, managing and recovering from panic attacks is achievable with the right strategies and support. By following the steps outlined in this guide and seeking professional help when necessary, you can regain control of your life and reduce the impact of panic attacks. Remember, your mental well-being is a priority, and there are resources available to assist you on your journey to recovery.

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Frequently Asked Questions

Can panic attacks cause long-term health problems?

Panic attacks themselves are not known to cause long-term health problems. However, the chronic stress they generate can contribute to other health issues. It’s crucial to address panic attacks to maintain overall well-being.

Can panic attacks be mistaken for other medical conditions?

Yes, panic attack symptoms can mimic those of other medical conditions, such as heart attacks or thyroid issues. It’s essential to seek a medical evaluation if you’re unsure about the cause of your symptoms.

How can I support a loved one who experiences panic attacks?

Supporting a loved one with panic attacks involves being understanding, patient, and encouraging them to seek professional help if necessary. Educate yourself about panic disorder to better empathize with their experiences.

What’s Next

What’s Next After Reading This Guide?

Now that you’ve learned about managing panic attacks, it’s essential to take action. Consider these next steps:

  1. Explore Mindphony’s blog on Anger Management Worksheets for additional resources on emotional well-being.
  2. Learn more about the Symptoms of Anger Issues and how they can relate to anxiety.
  3. Understand the different Types of Anger Issues and how they manifest in individuals.
  4. Delve into the connection between anger and unresolved pain in this article on Anger is Unresolved Pain.

By expanding your knowledge of emotional well-being, you can take proactive steps to improve your mental health and support others in their journeys towards recovery. Remember, you’re not alone, and there is help available.

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