Panic attack: what to do when it hits
Author: The Narcis editorial team · updated: August 24, 2026
Clinical review: a practising psychotherapist
A panic attack is a sudden surge of intense fear or discomfort with physical symptoms: a pounding heart, trembling, dizziness, a sense of not getting enough air, a feeling that what is happening is unreal. The symptoms usually build quickly and then gradually fade.
If such symptoms have appeared for the first time, differ sharply from your usual episodes, or if there is any doubt that this is panic, it is important to rule out an acute physical cause. In particular, do not write off new severe chest pain, fainting, or other unusual symptoms as nerves on your own.
What you can do during an episode
Name what is happening. If you already know this is a panic attack: “This is intense anxiety. The sensations are unpleasant, but the wave will pass.”
Breathe more slowly and comfortably. Do not try to take very deep breaths. A soft, steady rhythm can reduce hyperventilation and the sense of not getting enough air.
Bring your attention back to your surroundings. You might name a few things you can see and hear, feel your feet on the floor, lean your back against the chair. Grounding does not work for everyone, but for many it makes an episode more manageable.
Do not judge yourself for panicking. An episode does not mean you are losing control of yourself or that something shameful is happening to you.
When to seek help
If episodes recur, if a fear of the next attack sets in, or if you start avoiding places and situations, it is worth having a professional assessment. Panic disorder responds well to treatment; cognitive behavioural therapy in particular has good evidence, and if needed a doctor can also discuss medication options.
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This article is for information only and is not a substitute for an individual consultation with a specialist.