How to Survive a Panic Attack
Panic attacks are terrifying but not dangerous. Here's exactly what to do when one hits.
What's Happening to You
A panic attack is your body's fight-or-flight response misfiring. Your brain has detected danger where there is none, and your body is responding as if you're under threat.
Symptoms include: racing heart, shortness of breath, chest pain, dizziness, tingling, sweating, trembling, nausea, and an overwhelming feeling of dread or dying.
A panic attack CANNOT hurt you. It cannot cause a heart attack. You will not faint, stop breathing, or die. It feels like you will, but you won't.
During a Panic Attack: What to Do
Remind yourself: 'This is a panic attack. It is not dangerous. It will pass.' Repeat this.
Breathe slowly: In for 4, out for 6. Slow exhales activate your calming nervous system. Resist the urge to gasp.
Ground yourself: Feel your feet on the floor. Touch something cold. Name 5 things you can see.
Don't fight it: Resistance makes panic worse. Let the wave wash over you. Observe it like a scientist: 'My heart is fast. My hands are tingling. This is adrenaline.'
Stay where you are: Running away teaches your brain that the place was dangerous. Staying teaches it that you're safe.
Try This Now (Practise Before You Need It)
Emergency breathing: Practise 4-6 breathing right now, when you're calm. Breathe in for 4 counts, out for 6 counts, 10 times. This trains your body so it's easier to do during a panic attack.
Your panic script: Write a note on your phone: 'This is a panic attack. It's not dangerous. It will pass in a few minutes. I've survived every single one before.' Read it when needed.
Ice dive: Fill a bowl with cold water. Submerge your face for 15 seconds. This triggers the dive reflex and slows your heart rate instantly. Good to know for emergencies.
When to Seek Professional Help
If panic attacks are happening frequently.
If you're avoiding places or situations because of fear of a panic attack.
If the fear of having another panic attack is affecting your daily life.
CBT is the most effective treatment for panic disorder. Your GP can refer you.
In the meantime, remember: every panic attack you survive is proof that you can handle it.