Updated September 2026 | Reviewed by Chris Berger, M.A., LPC, NCC
To get through a panic attack, remind yourself that what you are feeling is panic, that it will peak within minutes and pass, and that it is not dangerous. Slow, paced breathing, grounding techniques like 5-4-3-2-1, and simple sensory distractions can ease the symptoms while the wave moves through.
Key takeaways
- Panic attack symptoms usually peak within minutes, and while they are intensely uncomfortable, they are not dangerous.
- Panic is common: an estimated 2.7 percent of U.S. adults had panic disorder in the past year, and 4.7 percent experience it at some point in their lives.
- Because panic symptoms can resemble a heart attack, get chest pain checked by a medical provider if you are not sure what is causing it.
- Sleep and anxiety feed each other in both directions, so protecting your sleep helps prevent attacks.
- Cognitive behavioral therapy is the gold standard psychotherapy for panic disorder, and it works.
What are the warning signs of a panic attack?
For people who struggle with anxiety, panic attacks can seem to come out of nowhere. Knowing the common signs helps you recognize what is happening and respond early. According to the Mayo Clinic, panic attacks often include:
- A sense of impending danger or doom
- Rapid, pounding heart rate
- Fear of death or loss of control
- Sweating, shaking, or trembling
- Chills or hot flashes
- Tightness in the throat or shortness of breath
- Nausea or abdominal cramping
- Lightheadedness, dizziness, or faintness
- Chest pain or headache
- A feeling of detachment or unreality
- Tingling or numbness
Two facts from the Mayo Clinic are worth holding onto in the moment: symptoms usually peak within minutes, and panic attacks, while intensely uncomfortable, are not dangerous. One caution: panic symptoms can resemble serious problems like a heart attack. If you have chest pain and you are not sure what is causing it, seek medical care. If you or someone with you may be in immediate danger, call 911.
How common are panic attacks?
If you have panic attacks, you are far from alone. The National Institute of Mental Health estimates that 2.7 percent of U.S. adults had panic disorder in the past year, and 4.7 percent experience panic disorder at some point in their lives. Many more people have occasional panic attacks without meeting the criteria for the disorder.
13 tips and techniques to get through a panic attack
When you feel an attack beginning, these techniques can ease the symptoms while it passes:
- Slow your breathing with a paced pattern: breathe in gently through your nose, then let the exhale out longer than the inhale.
- Ground yourself with the 5-4-3-2-1 technique: name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
- Name the wave: tell yourself, this is a panic attack, it will peak and it will pass.
- Use colored pencils and paper for soothing, distracting art.
- Squeeze a stress ball or another textured object.
- Read a good book to occupy your mind.
- Smell calming scents, such as vanilla or lavender.
- Look at a photo of your favorite place or a loved one.
- Listen to soothing nature sounds or music on your phone.
- Cover up with a warm blanket, or a weighted blanket if you have one.
- Practice positive self-talk.
- Use visualization and imagery to picture a calm, safe place.
- Turn your thoughts toward gratitude.
It can also help to carry simple note cards with reminders such as breathe, count to 100, or think of your favorite place. Our guide to breathing exercises for anxiety walks through four patterns worth practicing before you need them, and these somatic exercises offer more body-based ways to settle your nervous system.
Can you prevent panic attacks?
You cannot guarantee an attack will never come, but you can lower the odds. Managing your overall stress reduces the background pressure panic feeds on. Sleep deserves special attention: according to the Sleep Foundation, anxiety and sleep problems reinforce each other in both directions, with worry causing poor sleep and sleep loss fueling greater anxiety. A consistent bedtime and wake time is one of the most practical panic-prevention habits there is.
How is panic disorder treated?
Panic disorder responds well to treatment. The National Institute of Mental Health describes cognitive behavioral therapy as the gold standard psychotherapy for panic disorder, including exposure methods that gently teach your body the sensations of panic are not dangerous. If your panic attacks feel unmanageable, a qualified therapist with expertise in anxiety can help you build coping skills and thought patterns that shrink the attacks over time. Medication is also part of treatment for some people; that conversation belongs with your physician or another prescribing provider.
Frequently Asked Questions
How long does a panic attack last?
Symptoms usually peak within minutes, according to the Mayo Clinic, and most attacks ease well within half an hour. Reminding yourself that the wave will crest and pass is itself one of the most effective ways to get through it.
Can a panic attack hurt you?
Panic attacks are intensely uncomfortable, but they are not dangerous. Because symptoms can resemble a heart attack, get chest pain evaluated by a medical provider if you are unsure what is causing it, especially the first time.
What is the fastest way to stop a panic attack?
Slow, paced breathing with a long exhale, plus grounding like the 5-4-3-2-1 technique, calms your body's alarm response faster than trying to argue with the fear. Naming what is happening, this is panic and it will pass, helps too.
When should I get help for panic attacks?
If attacks keep coming back, you avoid places for fear of having one, or worry about the next attack shapes your days, see a therapist. Cognitive behavioral therapy is the gold standard treatment for panic disorder, and most people improve.
Clinically reviewed by Chris Berger, M.A., LPC, NCC.
If you are in crisis or having thoughts of harming yourself, call or text 988, the Suicide and Crisis Lifeline, any time. For chest pain or symptoms that could be a medical emergency, call 911.
The caring therapists at Foundations Counseling in Fort Collins, Loveland, and Windsor can help you take the fear out of panic. Book a free consultation or call 970.227.2770. Your first consultation is free, and most new clients have their first appointment within about 48 hours.
