Panic Attack Survival Guide

What to do when panic strikes — you will get through this

About this guide

This free self-help guide can be read without an account. Take it at your own pace and use the ideas that feel helpful. It is educational information, not a diagnosis or a replacement for professional care.

What is a Panic Attack

  • A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes.
  • Symptoms can include racing heart, chest tightness, shortness of breath, dizziness, and feeling like you're dying or going mad.
  • Panic attacks are not dangerous. They feel terrifying, but they cannot harm you physically.
  • Your body is triggering its 'fight or flight' response even though there's no real danger — it's a false alarm.

During a Panic Attack

  • Remind yourself: 'This is a panic attack. It will pass. I am safe.' Say it out loud if you can.
  • Breathe slowly: in through your nose for 4 counts, out through your mouth for 6 counts. Slower out-breath calms you.
  • Ground yourself: press your feet into the floor, touch something cold, or hold something textured.
  • Don't fight it. Resisting a panic attack makes it worse. Try to let the wave pass through you.
  • Focus on one specific thing: count the tiles on the floor, name five blue objects, or recite song lyrics.

After a Panic Attack

  • Be gentle with yourself. Panic attacks are exhausting and you may feel drained, shaky, or tearful afterwards.
  • Sip cool water, eat something light, and rest if you can. Your body has just been through an intense experience.
  • Write down what happened: when it started, what you were doing, and how long it lasted. This helps you spot patterns.
  • Don't avoid the place or situation where it happened. Avoidance strengthens the fear and makes future attacks more likely.
  • Talk to someone you trust about what happened. You don't have to go through this alone.

Preventing Future Attacks

  • Regular deep breathing practice throughout the day trains your nervous system to be calmer overall.
  • Reduce caffeine — it mimics and triggers anxiety symptoms, making panic attacks more likely.
  • Regular exercise helps burn off excess adrenaline and reduces overall anxiety levels.
  • Practice mindfulness daily. It helps you notice early warning signs before panic fully develops.
  • Get enough sleep. Sleep deprivation significantly increases your vulnerability to panic attacks.

When to Get Help

  • If panic attacks are happening regularly or you're avoiding activities because of them, speak to your GP.
  • CBT is highly effective for panic disorder — it helps you understand and break the panic cycle.
  • Some people benefit from short-term medication to reduce the frequency and intensity of attacks.
  • NHS Talking Therapies offers free support — you can self-refer without seeing your GP.
  • Remember: panic disorder is very treatable. Most people improve significantly with the right support.

More support

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If you are in immediate danger, call 999. In the UK, Samaritans can be reached on 116 123, or text SHOUT to 85258.