Quick answer: During a panic attack, stay where you are if you can, breathe slowly and remind yourself that it will pass. The NHS says most attacks last 5 to 20 minutes and are not dangerous. Afterwards, note what happened, avoid avoiding places, and if attacks keep returning, talk therapy such as CBT is the main recommended treatment.
A panic attack can feel like your body has hit an alarm button without asking you. This guide covers what to do while it is happening, what to do after, and when to get help.
What does a panic attack actually feel like?
A panic attack is a sudden rush of intense fear with strong physical sensations. The NHS lists symptoms such as:
- a racing or pounding heartbeat
- chest pain or tightness
- shortness of breath or a feeling of choking
- dizziness, sweating, trembling or nausea
- a sense of dread, or a fear that you are dying or losing control
The NHS adds that most of these symptoms can also have other causes, so a first episode deserves a medical review rather than a guess. For more on putting words to these sensations, see our guide on what anxiety symptoms feel like.
What should you do in the moment?
The aim is not to force the panic away, because fighting it adds a second layer of fear. Let the wave rise and fall while you stay as steady as you can.
- Stay where you are, if it is safe. The NHS suggests not running from the situation. Leaving can teach your brain that the place was the danger.
- Breathe slowly and deeply. Let the out-breath be a little longer than the in-breath. You do not need a perfect technique; slower is enough.
- Name it. Say to yourself, quietly, “This is a panic attack. It feels awful, but it will pass.” The NHS advises reminding yourself exactly this.
- Ground your senses. Press your feet into the floor, hold something cool, or name five things you can see. This gives your attention somewhere to rest other than your heartbeat.
- Let the sensations be there. Notice them as body signals, not proof of danger. Most attacks, according to the NHS, last between 5 and 20 minutes, though some people report them lasting up to an hour.
If you want more detail on breathing itself, we have a separate guide on breathing exercises for anxiety and what the evidence shows.
When is chest pain an emergency, not panic?
Panic can cause sharp chest pain, and the NHS chest pain page lists a panic attack as one possible cause. But you should never assume chest pain is “only anxiety” without being checked, especially the first time. NICE guidance notes that people who come to emergency departments with chest pain are more likely to have panic disorder when heart disease is not present, which is exactly why the heart is checked first.
Call 112 straight away if you have:
- sudden chest pain or discomfort that does not go away
- pain that spreads to your arm, neck, jaw, stomach or back
- chest pain together with sweating, feeling sick, light-headedness or shortness of breath
These are the NHS warning signs for a possible heart attack. When in doubt, get emergency care. The table below is a general guide, not a way to diagnose yourself; only a doctor can rule out a physical cause.
| Feature | Often seen in a panic attack | Needs urgent medical care |
|---|---|---|
| Onset | Sudden rush of fear, sometimes out of the blue | Sudden chest pain or discomfort that does not go away |
| Duration | Usually 5 to 20 minutes (NHS) | Pain that continues or keeps worsening |
| Where the pain goes | Often sharp, linked to worry or stress | Spreads to arm, neck, jaw, stomach or back |
| Other signs | Fear of dying, trembling, racing heart | Sweating, sickness, light-headedness, breathlessness with chest pain |
| What to do | Stay put, breathe slowly, let it pass | Call 112 straight away |
What should you do after a panic attack?
Many people feel drained, shaky or embarrassed after an attack. A few simple steps help:
- Rest and refuel. Drink some water, eat something light and give yourself a quiet half-hour.
- Write a short note. When did it start? Where were you? What were you thinking or doing before it? Patterns often show up after a few entries.
- Return to the place when you can. Avoiding the bus, the meeting room or the market after an attack can shrink your life over time. Small, planned returns tell your brain the place is safe.
- Be kind to yourself. A panic attack is not weakness and not a sign that you are “going mad”.
Is it panic disorder, and what treatment helps?
One panic attack does not mean you have panic disorder. NICE makes this point directly: a panic attack is not necessarily panic disorder, and treating attacks well may help prevent it developing.
According to the NHS, panic disorder may be considered when attacks are regular and unexpected and are followed by at least 1 month of ongoing worry about having more. For some people attacks come once or twice a month; for others, several times a week. If your days are now organised around avoiding the next attack, that is a strong sign to seek help. The main options are talk therapy, medicine, or both, decided with a qualified professional.
Cognitive behavioural therapy (CBT). NICE guideline CG113 recommends CBT for panic disorder in the range of 7 to 14 hours in total. For most people that means weekly sessions of 1 to 2 hours, completed within a maximum of 4 months. Where a briefer form is used, NICE says it should be around 7 hours, combined with structured self-help materials. CBT helps you understand the panic cycle and gradually face what you have started avoiding.
Medicines. A doctor may suggest a medicine such as an SSRI antidepressant. The NHS notes that antidepressants can take 2 to 4 weeks to start working and up to 8 weeks to work fully. Any decision about medicine belongs with a doctor or psychiatrist.
Frequently asked questions
The NHS describes panic attacks as frightening but not dangerous. However, chest pain can also come from heart problems, so get it checked, especially the first time or if the pain spreads to your arm, jaw or back. In an emergency in India, call 112.
According to the NHS, most panic attacks last between 5 and 20 minutes, and some people report attacks lasting up to an hour. The peak usually feels the worst, and the sensations ease as your body settles, even though you may feel tired afterwards.
If you are safe, the NHS suggests staying where you are. Leaving can teach your brain that the place caused the danger, which makes avoidance grow. Breathe slowly, ground yourself and let the attack pass, then return to that place in small steps later.
No. Many people have a single panic attack and never develop panic disorder. Panic disorder involves repeated, unexpected attacks followed by at least 1 month of worry about having more. If that sounds familiar, speak to a doctor or counsellor for a proper assessment.
NICE recommends CBT for panic disorder totalling 7 to 14 hours, usually as weekly sessions of 1 to 2 hours finished within 4 months. Your own plan depends on your situation and is agreed with your therapist, so treat these numbers as a guide, not a promise.
Manas is not an emergency service. In an emergency, call 112 or go to the nearest hospital emergency department. This includes any medical emergency, such as chest pain with warning signs. If someone is with you, let them know what is happening.
Where can you get help, now and longer term?
If panic comes with thoughts of harming yourself, or you feel unsafe, reach out now:
- 112 for any emergency, including chest pain with the warning signs above, or go to the nearest hospital emergency department. Manas is not an emergency service.
If panic attacks keep returning, or the fear of the next one is shaping your days, talking to a trained counsellor can help you understand the cycle and break it step by step. At Manas, individual counselling sessions are 60 minutes, online anywhere in India or in person in Bhopal. You can book a session when you feel ready.
Sources
- NHS: Panic disorder
- NHS: Chest pain
- NICE CG113: Generalised anxiety disorder and panic disorder in adults
Plain-language guides on mental wellbeing, based on published research. Counselling at Manas Center is led by Dr. Priya Dubey Sharma, Founder & Consulting Psychologist.
