🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 98 (from laksa006)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa098.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/how-to-stop-a-panic-attack\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/how-to-stop-a-panic-attack\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack","crawl_time":1772335819,"first_indexed_time":1507362533,"http_code":200,"src_unparsed":"com,healthline!www,\/health\/how-to-stop-a-panic-attack s443","src_root_hash":"11478817528691466898","history_drop_reason":null,"meta_title":"Panic Attacks: What They Are, How to Stop, and More","meta_descriptions":["Panic attacks are sudden, intense surges of fear, panic, or anxiety. They can be frightening but there are ways of coping. Here are 11 ways to stop a panic attack."],"attrs_boilerpipe_text":"Panic attacks\nare sudden, intense surges of fear, panic, or anxiety. They are overwhelming, and they have physical as well as emotional symptoms.\nIf you have a panic attack, you might have difficulty breathing, sweat profusely, tremble, and you may feel your heart pounding.\nSome people will also experience chest pain and a feeling of detachment from reality or themselves during a panic attack, so they may think they’re having a heart attack. Others have reported feeling like they’re having a stroke.\nThey tend to start without warning, and symptoms reach a peak within minutes.\nPanic attacks can be scary and may hit you quickly. Here are 12 strategies you can use to try to stop or manage panic attacks. Some may help you in the moment, while others can help in the longer term.\nCognitive-behavioral therapy (CBT)\nand other types of counseling can often help people who have panic attacks and who have panic disorders. CBT aims to help you change the way you see challenging or frightening situations and to help you find new ways to approach these challenges as they arise.\nAs well as changing behavior, there’s some evidence that CBT might affect structures in your brain that are responsible for panic symptoms.\n2018 research\nfound evidence that people who attended four weekly sessions of exposure-based CBT experienced changes in the neural pathways involved in panic symptoms. However, this was an early study, and more research is needed.\nThat said, CBT is not the only therapy modality that might help with anxiety, and it may not be the method that works best for you.\nBenzodiazepines\n, such as alprazolam (Xanax), can help treat the symptoms of panic when they occur.\nHowever, they won’t help treat an underlying anxiety disorder and\ncan quickly lead\nto dependence. For this reason, doctors only recommend them for short-term use during a crisis.\nBecause benzodiazepines are a prescription medication, you’ll likely need a\npanic disorder\ndiagnosis to have the medication on hand.\nIn some cases, a doctor may prescribe anti-depressants for long-term use. Some anti-seizure medications, such as pregabalin or clonazepam, can also help treat anxiety.\nWhile\nhyperventilating\nis a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack.\nIn one\nstudy\n, published in 2017, 40 people joined either a therapy group that involved deep or diaphragmatic breathing or a control group. After 20 intensive training sessions, those who practiced deep breathing saw improvements in their attention levels and emotional well-being.\nAnother\n2018 review\nfound that slow breathing could have similar effects.\nTry to focus on taking a deep breath through your nose, feeling the air slowly fill your chest and belly. Then slowly exhale through your mouth and feel the air leave your body. Breathe in through your nose for a count of 4, hold for 1 second, and then breathe out through your nose for a count of 4:\nBy recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK.\nTry to set aside the fear that you may be dying or that impending doom is looming, both fears are only symptoms of panic attacks. This can allow you to focus on other techniques to reduce your symptoms.\nSome panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack.\nTo reduce the stimuli,\nclose your eyes\nduring your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing.\nMindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, this can combat your panic attack as it’s approaching or actually happening.\nMindfulness involves:\nfocusing your attention on the present\nrecognizing the emotional state you’re in\nmeditating to reduce stress and help you relax\nAmerican Family Physician\nrecommends mindfulness as a strategy for dealing with panic and anxiety, saying it can be as helpful for reducing stress as CBT and other behavioral therapies.\nSome people find it helpful to find something to\nfocus all their attention\non during a panic attack. Pick one object in clear sight and consciously note everything you can about it.\nFor example, you may notice how the hand on the clock jerks when it ticks and that it’s slightly lopsided. Describe the patterns, color, shapes, and size of the object to yourself. Focus all your energy on this object, and your panic symptoms may subside.\nMuscle tension is a symptom of anxiety and muscle relaxation techniques can help reduce tension and promote relaxation during an attack.\nProgressive muscle relaxation aims to release tension in one group of muscles at a time to relax the whole body.\nMuch like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible.\nGuided imagery techniques\ncan help reduce stress and anxiety.\nResearch\nsuggests that both spending time in nature and visualizing nature can help treat and manage anxiety.\nThe place you visualize should be quiet, calm, and relaxing — no streets of New York or Hong Kong, no matter how much you love the cities in real life.\nResearch\npublished in 2021 shows that regular exercise may not only keep the body healthy but reduce your chance of developing anxiety.\nIf you’re not used to exercising, talk with a doctor before starting. There’s some\nevidence\nthat starting aerobic exercise anew can trigger additional anxiety in people with an anxiety disorder.\nBuilding up gradually can help your body adjust and avoid breathing problems. If you feel stressed or you’re\nhyperventilating\nor struggling to breathe, stop and take a rest or choose a more moderate option, such as\nwalking\n, swimming, or yoga.\nLavender is a traditional remedy that many people use to reduce stress and help them relax.\nOlder studies\nsuggest lavender has a calming effect but doesn’t lead to dependence or cause withdrawal symptoms. Using products that contain diluted lavender essential oil may help reduce or manage symptoms of anxiety.\nWhile research suggests there are health benefits, the FDA doesn’t monitor or regulate the purity or quality of essential oils. It’s important to talk with a healthcare professional before you begin using essential oils and be sure to research the\nquality\nof a brand’s products. Always do a\npatch test\nbefore trying a new essential oil.\nRepeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack.\nWhether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on a loop in your head until you feel the panic attack start to subside.\nLetting a friend, loved one, or even a colleague know that you’re having a panic attack might help you feel less alone and more in control of your emotions.\nAny trustworthy person in your vicinity can help calm you. It might be helpful to share ahead of time that you’re prone to panic attacks so they know what to expect.\nEven when in public, you can still flag down a person who might be able to assist you by taking you somewhere where there’s less stimulation and staying with you as you calm down.\nWhat are the 3 symptoms of a panic attack?\nIf you have a panic attack, you\nmight experience\nsymptoms such as heart palpitations,\nsweating\n, or difficulty breathing.\nWhat causes panic attacks?\nPanic attacks\ncan happen\nfor various reasons, and sometimes they happen for no apparent reason.\nA panic attack often happens when you’re exposed to a trigger, but triggers vary widely between people. In some cases, there may be no clear trigger.\nCan you prevent a panic attack?\nIt’s not always possible to prevent a panic attack, but certain\nstrategies\nmay help. Avoiding specific triggers may help prevent a panic attack, but this may not always be possible or appropriate. Some advice encourages people to “ride out” the attack and continue doing things, if possible.\nMany people experience panic attacks, in which they suddenly feel anxious and not in control of a situation, possibly without knowing why.\nYou may feel breathless or as if you’re having a heart attack, and it can be very frightening.\nPanic attacks can occur unexpectedly and have a significant impact on your daily life, but there are ways to manage them. Treatment is also available for panic and anxiety disorders, which may be an underlying condition.\nIf you have concerns about panic attacks, speak with your doctor. They can help you work out a suitable strategy to manage symptoms and reduce the impact. 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Connect with us for all things health.\n\nSubscribe\n\n[Anxiety and Depression](https:\/\/www.healthline.com\/anxiety-and-depression)\n\n- [Anxiety Treatment](https:\/\/www.healthline.com\/anxiety-and-depression\/anxiety-treatment)\n- [Depression Treatment](https:\/\/www.healthline.com\/anxiety-and-depression\/depression-treatment)\n- [Crisis Support](https:\/\/www.healthline.com\/anxiety-and-depression\/crisis-support)\n- [Navigating Therapy](https:\/\/www.healthline.com\/anxiety-and-depression\/therapy)\n- [Symptoms](https:\/\/www.healthline.com\/anxiety-and-depression\/symptom-management)\n- [Better Sleep](https:\/\/www.healthline.com\/anxiety-and-depression\/sleep-resources)\n- [Nutrition & Supplements](https:\/\/www.healthline.com\/anxiety-and-depression\/nutrition-supplements)\n- [Relationships](https:\/\/www.healthline.com\/anxiety-and-depression\/relationships)\n- [Emotional Well-Being](https:\/\/www.healthline.com\/anxiety-and-depression\/emotional-well-being)\n- [Physical Activity & Exercises](https:\/\/www.healthline.com\/anxiety-and-depression\/physical-activity-exercises)\n- [Resources for Doctors' Visits](https:\/\/www.healthline.com\/anxiety-and-depression\/doctor-guide)\n- [Comorbidities](https:\/\/www.healthline.com\/anxiety-and-depression\/comorbidities)\n\nExplore more in\n\n- Causes & Risk Factors\n- Complications\n- Diagnosis\n- Diet\n- Home Remedies\n- Management\n- Prognosis\n- Related Conditions\n- Symptoms\n- Treatment\n- Types\n\nAnxiety\n\n#### Related Hubs\n[![Mental Well-Being](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/digestive-health-crohns-disease.png)Mental Well-Being A holistic guide to care](https:\/\/www.healthline.com\/mental-health)\n\n[![Anxiety Treatment and Management](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/mental-well-being-Treatment-for-anxiety.png)Anxiety Treatment and Management A guide to therapy, medications, and techniques for managing anxiety](https:\/\/www.healthline.com\/mental-health\/anxiety)\n#### Related Topics\n- ### Causes & Risk Factors\n  Causes & Risk Factors\n  \n  #### Related Articles\n  - [Causes & Risk Factors](https:\/\/www.healthline.com\/health\/anxiety-causes)\n  - [Anemia](https:\/\/www.healthline.com\/health\/anxiety\/anemia-and-anxiety)\n  - [Common Triggers](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-triggers)\n  - [Caffeine](https:\/\/www.healthline.com\/health\/caffeine-and-anxiety)\n  - [Genetics](https:\/\/www.healthline.com\/health\/mental-health\/is-anxiety-genetic)\n  - [Perimenopause](https:\/\/www.healthline.com\/health\/perimenopause-anxiety)\n  - [Dehydration](https:\/\/www.healthline.com\/health\/anxiety\/dehydration-and-anxiety)\n  - [Long COVID](https:\/\/www.healthline.com\/health\/anxiety\/long-covid-and-anxiety)\n  - [Alcohol](https:\/\/www.healthline.com\/health\/alcohol-and-anxiety)\n  - [After Eating](https:\/\/www.healthline.com\/health\/anxiety-after-eating)\n  - [Trauma](https:\/\/www.healthline.com\/health\/anxiety\/whats-the-relationship-between-trauma-and-anxiety)\n- ### Complications\n  Complications\n  \n  #### Related Articles\n  - [Diarrhea](https:\/\/www.healthline.com\/health\/anxiety-diarrhea)\n  - [Erectile Dysfunction](https:\/\/www.healthline.com\/health\/erectile-dysfunction-anxiety-stress)\n  - [Memory Loss](https:\/\/www.healthline.com\/health\/mental-health\/anxiety-and-memory-loss)\n  - [Waking Up with a Panic Attack](https:\/\/www.healthline.com\/health\/mental-health\/waking-up-with-panic-attack)\n  - [Rebound Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/rebound-anxiety)\n- ### Diagnosis\n  Diagnosis\n  \n  #### Related Articles\n  - [Diagnosis](https:\/\/www.healthline.com\/health\/anxiety-diagnosis)\n- ### Diet\n  Diet\n  \n  #### Related Hub\n  [![Nutrition & Supplements](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/eye-health-nutrition-and-supplements.png)Nutrition & Supplements Nutrition tips and tools for supporting mental well-being](https:\/\/www.healthline.com\/mental-health\/nutrition-supplements)\n  \n  #### Related Articles\n  - [Diet](https:\/\/www.healthline.com\/nutrition\/6-foods-that-reduce-anxiety)\n- ### Home Remedies\n  Home Remedies\n  \n  #### Related Articles\n  - [Home Remedies](https:\/\/www.healthline.com\/health\/anxiety-alternative-treatments)\n  - [333 Rule](https:\/\/www.healthline.com\/health\/333-rule-anxiety)\n  - [Breathing into a Paper Bag](https:\/\/www.healthline.com\/health\/anxiety\/breathing-into-a-paper-bag)\n  - [Cold Shower](https:\/\/www.healthline.com\/health\/anxiety\/cold-shower-for-anxiety)\n  - [Best Essential Oils](https:\/\/www.healthline.com\/health\/anxiety\/essential-oils-for-anxiety)\n  - [Melatonin](https:\/\/www.healthline.com\/health\/anxiety\/melatonin-for-anxiety)\n  - [CBD Gummies for Anxiety](https:\/\/www.healthline.com\/health\/best-cbd-gummies-for-anxiety)\n  - [Best CBD Oils for Anxiety](https:\/\/www.healthline.com\/health\/best-cbd-oil-for-anxiety)\n  - [Anxiety Relief Products](https:\/\/www.healthline.com\/health\/best-products-to-fight-stress-and-anxiety)\n  - [Calming Tips](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety)\n  - [Natural Products](https:\/\/www.healthline.com\/health\/natural-anti-anxiety)\n  - [Pressure Points](https:\/\/www.healthline.com\/health\/pressure-points-for-anxiety)\n  - [Jacobson's Relaxation Technique](https:\/\/www.healthline.com\/health\/what-is-jacobson-relaxation-technique)\n  - [Weighted Blankets](https:\/\/www.healthline.com\/health\/anxiety\/do-weighted-blankets-work)\n  - [Psilocybin Mushrooms](https:\/\/www.healthline.com\/health\/anxiety\/mushrooms-for-anxiety)\n  - [Best Fidget Toys](https:\/\/www.healthline.com\/health\/fidget-toys-for-anxiety)\n- ### Management\n  Management\n  \n  #### Related Articles\n  - [Management](https:\/\/www.healthline.com\/health\/mental-health\/how-to-cope-with-anxiety)\n  - [Bowel Movements](https:\/\/www.healthline.com\/health\/mental-health\/is-anxiety-making-you-poop-heres-how-to-soothe)\n  - [Tips for Social Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/how-to-get-over-social-anxiety)\n  - [Yoga Poses](https:\/\/www.healthline.com\/health\/anxiety\/yoga-for-anxiety)\n  - [Breating Exercises](https:\/\/www.healthline.com\/health\/breathing-exercises-for-anxiety)\n  - [Lifestyle Tips](https:\/\/www.healthline.com\/health\/natural-ways-to-reduce-anxiety)\n  - [Books](https:\/\/www.healthline.com\/health\/anxiety\/best-anxiety-books)\n  - [Podcasts](https:\/\/www.healthline.com\/health\/anxiety\/podcasts-for-anxiety)\n  - [Mobile Apps](https:\/\/www.healthline.com\/health\/anxiety\/top-iphone-android-apps)\n  - [Grounding Techniques](https:\/\/www.healthline.com\/health\/grounding-techniques)\n  - [Stop a Panic Attack](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack)\n  - [Overthinking](https:\/\/www.healthline.com\/health\/how-to-stop-overthinking)\n  - [Marijuana](https:\/\/www.healthline.com\/health\/marijuana-and-anxiety)\n  - [Pre-Menstruation](https:\/\/www.healthline.com\/health\/anxiety-before-period)\n  - [Tips to Stop Worrying](https:\/\/www.healthline.com\/health\/anxiety\/catastrophizing)\n  - [Acupuncture](https:\/\/www.healthline.com\/health\/acupuncture-for-anxiety)\n  - [Anxiety at Night](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-at-night)\n  - [Separation from Partner](https:\/\/www.healthline.com\/health\/anxiety\/separation-anxiety-from-boyfriend)\n  - [Post-Breakup](https:\/\/www.healthline.com\/health\/mental-health\/anxiety-after-breakup)\n- ### Prognosis\n  Prognosis\n  \n  #### Related Articles\n  - [Outlook](https:\/\/www.healthline.com\/health\/anxiety\/does-anxiety-ever-go-away)\n- ### Related Conditions\n  Related Conditions\n  \n  #### Related Articles\n  - [Nervous Breakdown](https:\/\/www.healthline.com\/health\/mental-health\/nervous-breakdown)\n  - [ADHD](https:\/\/www.healthline.com\/health\/adhd-and-anxiety)\n  - [Insomnia](https:\/\/www.healthline.com\/health\/anxiety-insomnia)\n  - [Social Anxiety and Introversion](https:\/\/www.healthline.com\/health\/anxiety\/introvert-vs-social-anxiety)\n  - [Social Anxiety and Autism](https:\/\/www.healthline.com\/health\/autism\/social-anxiety-vs-autism)\n  - [GERD](https:\/\/www.healthline.com\/health\/gerd-and-anxiety)\n  - [Depression](https:\/\/www.healthline.com\/health\/mental-health\/depression-and-anxiety)\n  - [Stress](https:\/\/www.healthline.com\/health\/stress-and-anxiety)\n  - [Vs. Paranoia](https:\/\/www.healthline.com\/health\/paranoia-vs-anxiety)\n  - [Panic Attack vs. Anxiety Attack](https:\/\/www.healthline.com\/health\/panic-attack-vs-anxiety-attack)\n- ### Symptoms\n  Symptoms\n  \n  #### Related Articles\n  - [Symptoms](https:\/\/www.healthline.com\/health\/anxiety-disorder-symptoms)\n  - [Numb and Tingly](https:\/\/www.healthline.com\/health\/anxiety-numbness)\n  - [Sore Throat](https:\/\/www.healthline.com\/health\/anxiety-sore-throat)\n  - [Itching](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-and-itching)\n  - [Sweating](https:\/\/www.healthline.com\/health\/diagnosing-hyperhidrosis\/depression-and-anxiety)\n  - [Dry Mouth](https:\/\/www.healthline.com\/health\/dry-mouth-anxiety)\n  - [Loss of Appetite](https:\/\/www.healthline.com\/health\/mental-health\/anxiety-lose-appetite)\n  - [Headaches](https:\/\/www.healthline.com\/health\/headache\/anxiety-headaches)\n  - [Shaking](https:\/\/www.healthline.com\/health\/anxiety-shaking)\n  - [Chest Pain](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-chest-pain)\n  - [Nausea](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-nausea)\n  - [Heart Palpitations](https:\/\/www.healthline.com\/health\/anxiety\/can-anxiety-cause-heart-palpitations)\n  - [Tiredness](https:\/\/www.healthline.com\/health\/anxiety\/can-having-anxiety-make-you-feel-tired)\n  - [Effects on the Body](https:\/\/www.healthline.com\/health\/anxiety\/effects-on-body)\n  - [Brain Fog](https:\/\/www.healthline.com\/health\/brain-fog-anxiety)\n  - [Depersonalization](https:\/\/www.healthline.com\/health\/mental-health\/coping-with-depersonalization)\n  - [Physical Symptoms](https:\/\/www.healthline.com\/health\/physical-symptoms-of-anxiety)\n- ### Treatment\n  Treatment\n  \n  #### Related Hub\n  [![Therapy](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/mental-well-being-navigating-therapy.png)Therapy Resources for finding and receiving therapy](https:\/\/www.healthline.com\/mental-health\/treatment)\n  \n  #### Related Articles\n  - [Types of Doctors](https:\/\/www.healthline.com\/health\/anxiety-doctors)\n  - [Medications](https:\/\/www.healthline.com\/health\/anxiety-drugs)\n  - [Benadryl](https:\/\/www.healthline.com\/health\/anxiety\/benadryl-for-anxiety)\n  - [Ketamine Therapy](https:\/\/www.healthline.com\/health\/anxiety\/ketamine-for-anxiety)\n  - [Promethazine](https:\/\/www.healthline.com\/health\/anxiety\/promethazine-for-anxiety)\n  - [Prozac](https:\/\/www.healthline.com\/health\/anxiety\/prozac-for-anxiety)\n  - [Cognitive Behavioral Therapy (CBT)](https:\/\/www.healthline.com\/health\/anxiety\/social-anxiety-disorder-cognitive-behavioral-therapy)\n  - [Social Anxiety Treatment](https:\/\/www.healthline.com\/health\/anxiety\/social-anxiety-treatment)\n  - [Beta-Blockers](https:\/\/www.healthline.com\/health\/beta-blockers-for-anxiety)\n  - [Trazodone](https:\/\/www.healthline.com\/health\/mental-health\/trazodone-for-anxiety)\n  - [How to Find a Therapist](https:\/\/www.healthline.com\/health\/how-to-find-a-therapist)\n  - [How to Find Mental Health Services](https:\/\/www.healthline.com\/health\/mental-health\/mental-health-services)\n  - [Online Psychiatrist Platforms](https:\/\/www.healthline.com\/health\/mental-health\/online-psychiatrist)\n  - [Low Cost and Free Online Therapy](https:\/\/www.healthline.com\/health\/mental-health\/online-therapist-for-free)\n  - [Online Therapy with Insurance](https:\/\/www.healthline.com\/health\/mental-health\/online-therapy-that-takes-insurance)\n  - [Talk Therapy](https:\/\/www.healthline.com\/health\/mental-health\/talk-therapy)\n  - [Online Therapy Services](https:\/\/www.healthline.com\/health\/our-top-10-online-therapy-picks)\n  - [Affordable Online Therapy](https:\/\/www.healthline.com\/health\/therapy-for-every-budget)\n- ### Types\n  Types\n  \n  #### Related Articles\n  - [Generalized Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/generalized-anxiety-disorder)\n  - [Social Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/social-phobia)\n  - [Anticipatory Anxiety](https:\/\/www.healthline.com\/health\/anticipatory-anxiety)\n  - [Money Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/money-anxiety)\n  - [Subconscious Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/subconscious-anxiety)\n  - [Travel Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/travel-anxiety)\n  - [Workplace Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/workplace-anxiety)\n  - [Food Anxiety](https:\/\/www.healthline.com\/health\/eating-disorders\/anxiety-about-food)\n  - [Gym Anxiety](https:\/\/www.healthline.com\/health\/fitness\/gym-anxiety)\n  - [Hypochondria](https:\/\/www.healthline.com\/health\/health-anxiety)\n  - [Time Anxiety](https:\/\/www.healthline.com\/health\/mental-health\/time-anxiety)\n  - [In the Morning](https:\/\/www.healthline.com\/health\/morning-anxiety)\n  - [School Anxiety](https:\/\/www.healthline.com\/health\/school-anxiety)\n  - [Separation Anxiety in Adults](https:\/\/www.healthline.com\/health\/separation-anxiety-in-adults)\n  - [Sports Anxiety](https:\/\/www.healthline.com\/health\/sports-performance-anxiety)\n\n# 13 Ways to Stop a Panic Attack\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Francis-Kuehnle-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Francis Kuehnle, MSN, RN-BC]() — Written by Ana Gotter —  [Updated on October 16, 2023]()\n\n- [What it is](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack#what-it-is)\n- [Medications](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack#medications)\n- [Deep breathing](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack#deep-breathing)\n- [Recognize symptoms](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack#recognize-symptoms)\n- [Close eyes](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack#close-eyes)\n- [Mindfulness](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack#mindfulness)\n- [Focus object](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack#focus-object)\n- [Muscle relaxation](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack#muscle-relaxation)\n- [Picture happy place](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack#picture-happy-place)\n- [Exercise](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack#exercise)\n- [Lavender](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack#lavender)\n- [Mantra](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack#mantra)\n- [Tell someone](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack#tell-someone)\n- [FAQ](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack#faq)\n- [Summary](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack#summary)\n\n### Key takeaways\n- Panic attacks manifest as sudden episodes of intense fear accompanied by physical and emotional symptoms, including difficulty breathing, sweating, trembling, and a sense of detachment.\n- Various strategies can help manage panic attack symptoms, such as deep breathing exercises, mindfulness techniques, focusing on a specific object, and muscle relaxation exercises.\n- Long-term prevention and management strategies include seeking counseling, particularly cognitive behavioral therapy (CBT), and, in some cases, using medication as prescribed by a doctor.\n\n## [What do panic attacks feel like?]()\n[Panic attacks](https:\/\/www.healthline.com\/health\/panic-attack) are sudden, intense surges of fear, panic, or anxiety. They are overwhelming, and they have physical as well as emotional symptoms.\n\nIf you have a panic attack, you might have difficulty breathing, sweat profusely, tremble, and you may feel your heart pounding.\n\nSome people will also experience chest pain and a feeling of detachment from reality or themselves during a panic attack, so they may think they’re having a heart attack. Others have reported feeling like they’re having a stroke.\n\nThe [Diagnostic and Statistical Manual of Mental Health Disorders, Fifth Edition (DSM-5)](https:\/\/dsm.psychiatryonline.org\/doi\/book\/10.1176\/appi.books.9780890425596) defines a panic attack as “an abrupt surge of intense fear or discomfort.”\n\nThey tend to start without warning, and symptoms reach a peak within minutes.\n\nPanic attacks can be scary and may hit you quickly. Here are 12 strategies you can use to try to stop or manage panic attacks. Some may help you in the moment, while others can help in the longer term.\n\n## [1\\. Seek counseling]()\n[Cognitive-behavioral therapy (CBT)](https:\/\/www.healthline.com\/health\/cognitive-behavioral-therapy) and other types of counseling can often help people who have panic attacks and who have panic disorders. CBT aims to help you change the way you see challenging or frightening situations and to help you find new ways to approach these challenges as they arise.\n\nAs well as changing behavior, there’s some evidence that CBT might affect structures in your brain that are responsible for panic symptoms.\n\n[2018 research](https:\/\/www.nature.com\/articles\/s41398-018-0277-5) found evidence that people who attended four weekly sessions of exposure-based CBT experienced changes in the neural pathways involved in panic symptoms. However, this was an early study, and more research is needed.\n\nAnother [2018 meta-analysis of 41 studies](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5992015\/) found that CBT is moderately effective in treating anxiety disorders.\n\nThat said, CBT is not the only therapy modality that might help with anxiety, and it may not be the method that works best for you.\n\nLearn about [7 types of therapy for anxiety](https:\/\/www.healthline.com\/health\/anxiety\/psychotherapy-for-anxiety) and the evidence behind them.\n\n## [2\\. Take medications]()\n[Benzodiazepines](https:\/\/www.healthline.com\/health\/bipolar-disorder\/benzodiazepines), such as alprazolam (Xanax), can help treat the symptoms of panic when they occur.\n\nHowever, they won’t help treat an underlying anxiety disorder and [can quickly lead](https:\/\/www.aafp.org\/pubs\/afp\/issues\/2022\/0800\/generalized-anxiety-disorder-panic-disorder.html) to dependence. For this reason, doctors only recommend them for short-term use during a crisis.\n\nBecause benzodiazepines are a prescription medication, you’ll likely need a [panic disorder](https:\/\/www.healthline.com\/health\/panic-disorder) diagnosis to have the medication on hand.\n\nIn some cases, a doctor may prescribe anti-depressants for long-term use. Some anti-seizure medications, such as pregabalin or clonazepam, can also help treat anxiety.\n\n### Boxed warning\n*Xanax* *has a [boxed warning](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK538521\/) from the Food and Drug Administration (FDA) for physical dependence and withdrawal if you stop taking the drug suddenly. It can also lead to misuse and addiction.*\n\n*Misuse of benzodiazepines increases your risk of overdose and death*. *Only take benzodiazepines as your doctor prescribes. Talk with your healthcare professional if you have any concerns about their safety.*\n\n*A boxed warning is the strongest warning the FDA requires. It alerts doctors and patients about drug effects that may be dangerous.*\n\nLearn about [drugs that can treat anxiety disorder](https:\/\/www.healthline.com\/health\/anxiety-drugs).\n\n## [3\\. Use deep breathing]()\nWhile [hyperventilating](https:\/\/www.healthline.com\/health\/hyperventilation) is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack.\n\nIn one [study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5455070\/), published in 2017, 40 people joined either a therapy group that involved deep or diaphragmatic breathing or a control group. After 20 intensive training sessions, those who practiced deep breathing saw improvements in their attention levels and emotional well-being.\n\nAnother [2018 review](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6137615\/) found that slow breathing could have similar effects.\n\nTry to focus on taking a deep breath through your nose, feeling the air slowly fill your chest and belly. Then slowly exhale through your mouth and feel the air leave your body. Breathe in through your nose for a count of 4, hold for 1 second, and then breathe out through your nose for a count of 4:\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fhow-to-stop-a-panic-attack&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2F2023%2F02%2Fdiaphragmatic-breathing-breath-in-and-out.gif&description=Panic%20Attacks%3A%20What%20They%20Are%2C%20How%20to%20Stop%2C%20and%20More \"Share on Pinterest\")\n\nLearn about [diaphragmatic breathing and how to do it.](https:\/\/www.healthline.com\/health\/diaphragmatic-breathing)\n\n## [4\\. Recognize that you’re having a panic attack]()\nBy recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK.\n\nTry to set aside the fear that you may be dying or that impending doom is looming, both fears are only symptoms of panic attacks. This can allow you to focus on other techniques to reduce your symptoms.\n\n## [5\\. Close your eyes]()\nSome panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack.\n\nTo reduce the stimuli, [close your eyes](https:\/\/www.nhsinform.scot\/healthy-living\/mental-wellbeing\/anxiety-and-panic\/how-to-deal-with-panic-attacks) during your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing.\n\n## [6\\. Practice mindfulness]()\nMindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, this can combat your panic attack as it’s approaching or actually happening.\n\nMindfulness involves:\n\n- focusing your attention on the present\n- recognizing the emotional state you’re in\n- meditating to reduce stress and help you relax\n\n[American Family Physician](https:\/\/www.aafp.org\/pubs\/afp\/issues\/2022\/0800\/generalized-anxiety-disorder-panic-disorder.html) recommends mindfulness as a strategy for dealing with panic and anxiety, saying it can be as helpful for reducing stress as CBT and other behavioral therapies.\n\nLearn more about [how to practice mindfulness](https:\/\/www.healthline.com\/health\/mindfulness-tricks-to-reduce-anxiety).\n\n### Online meditation options\nRead our review of the [best online meditation options](https:\/\/www.healthline.com\/health\/meditation-online) to help find the right fit for you.\n\n## [7\\. Find a focus object]()\nSome people find it helpful to find something to [focus all their attention](https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/panic-attack) on during a panic attack. Pick one object in clear sight and consciously note everything you can about it.\n\nFor example, you may notice how the hand on the clock jerks when it ticks and that it’s slightly lopsided. Describe the patterns, color, shapes, and size of the object to yourself. Focus all your energy on this object, and your panic symptoms may subside.\n\n## [8\\. Use muscle relaxation techniques]()\nMuscle tension is a symptom of anxiety and muscle relaxation techniques can help reduce tension and promote relaxation during an attack.\n\nProgressive muscle relaxation aims to release tension in one group of muscles at a time to relax the whole body.\n\nMuch like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible.\n\nLearn more about the [benefits of progressive muscle relaxation and how to do it](https:\/\/www.healthline.com\/health\/progressive-muscle-relaxation).\n\n## [9\\. Picture your happy place]()\n[Guided imagery techniques](https:\/\/www.healthline.com\/health\/guided-imagery) can help reduce stress and anxiety. [Research](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6176042\/) suggests that both spending time in nature and visualizing nature can help treat and manage anxiety.\n\nThe place you visualize should be quiet, calm, and relaxing — no streets of New York or Hong Kong, no matter how much you love the cities in real life.\n\nLearn about [five visualization techniques that can help you meditate.](https:\/\/www.healthline.com\/health\/visualization-meditation)\n\n## [10\\. Engage in light exercise]()\n[Research](https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyt.2021.714014\/full) published in 2021 shows that regular exercise may not only keep the body healthy but reduce your chance of developing anxiety.\n\nIf you’re not used to exercising, talk with a doctor before starting. There’s some [evidence](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5827302\/) that starting aerobic exercise anew can trigger additional anxiety in people with an anxiety disorder.\n\nBuilding up gradually can help your body adjust and avoid breathing problems. If you feel stressed or you’re [hyperventilating](https:\/\/www.healthline.com\/health\/hyperventilation) or struggling to breathe, stop and take a rest or choose a more moderate option, such as [walking](https:\/\/www.healthline.com\/health-news\/biking-or-walking-to-work-improves-health), swimming, or yoga.\n\n## [11\\. Keep lavender on hand]()\nLavender is a traditional remedy that many people use to reduce stress and help them relax.\n\n[Older studies](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6007527\/) suggest lavender has a calming effect but doesn’t lead to dependence or cause withdrawal symptoms. Using products that contain diluted lavender essential oil may help reduce or manage symptoms of anxiety.\n\nLearn [how to use lavender safely](https:\/\/www.healthline.com\/health\/what-lavender-can-do-for-you#safety).\n\nWhile research suggests there are health benefits, the FDA doesn’t monitor or regulate the purity or quality of essential oils. It’s important to talk with a healthcare professional before you begin using essential oils and be sure to research the [quality](https:\/\/greatist.com\/health\/best-essential-oils-how-to-buy-essential-oils) of a brand’s products. Always do a [patch test](https:\/\/www.healthline.com\/health\/self-skin-patch-test) before trying a new essential oil.\n\n## [12\\. Repeat a mantra internally]()\nRepeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack.\n\nWhether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on a loop in your head until you feel the panic attack start to subside.\n\n**»MORE:**[Best Affordable Therapy Options of 2026: Tried and Tested](https:\/\/www.healthline.com\/health\/therapy-for-every-budget)\n\n## [13\\. Talk with someone]()\nLetting a friend, loved one, or even a colleague know that you’re having a panic attack might help you feel less alone and more in control of your emotions.\n\nAny trustworthy person in your vicinity can help calm you. It might be helpful to share ahead of time that you’re prone to panic attacks so they know what to expect.\n\nEven when in public, you can still flag down a person who might be able to assist you by taking you somewhere where there’s less stimulation and staying with you as you calm down.\n\n## [Frequently asked questions]()\n### What are the 3 symptoms of a panic attack?\nIf you have a panic attack, you [might experience](https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/panic-attack) symptoms such as heart palpitations, [sweating](https:\/\/www.healthline.com\/health\/sweating), or difficulty breathing.\n\n### What causes panic attacks?\nPanic attacks [can happen](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK430973\/) for various reasons, and sometimes they happen for no apparent reason.\n\nA panic attack often happens when you’re exposed to a trigger, but triggers vary widely between people. In some cases, there may be no clear trigger.\n\nLearn more about [the causes and triggers of panic attacks.](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-triggers)\n\n### Can you prevent a panic attack?\nIt’s not always possible to prevent a panic attack, but certain [strategies](https:\/\/www.nhsinform.scot\/healthy-living\/mental-wellbeing\/anxiety-and-panic\/how-to-deal-with-panic-attacks) may help. Avoiding specific triggers may help prevent a panic attack, but this may not always be possible or appropriate. Some advice encourages people to “ride out” the attack and continue doing things, if possible.\n\n## [Summary]()\nMany people experience panic attacks, in which they suddenly feel anxious and not in control of a situation, possibly without knowing why.\n\nYou may feel breathless or as if you’re having a heart attack, and it can be very frightening.\n\nPanic attacks can occur unexpectedly and have a significant impact on your daily life, but there are ways to manage them. Treatment is also available for panic and anxiety disorders, which may be an underlying condition.\n\nIf you have concerns about panic attacks, speak with your doctor. They can help you work out a suitable strategy to manage symptoms and reduce the impact. This may involve medications, such as antidepressants, alongside counseling.\n\n[Read this article in Spanish.](https:\/\/www.healthline.com\/health\/es\/como-controlar-un-ataque-de-panico)\n\n### How we reviewed this article:\nSources\n\nHistory\n\nHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https:\/\/www.healthline.com\/about\/process).\n\n- Cachovic C, et al. (2021). Panic disorder.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK430973\/>\n- Carpenter JK, et al. (2019). Cognitive behavioral therapy for anxiety and related disorders: a meta-analysis of randomized placebo-controlled trials.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5992015\/>\n- Degeorge KC, et al. (2022). Generalized anxiety disorder and panic disorder in adults.  \n  <https:\/\/www.aafp.org\/pubs\/afp\/issues\/2022\/0800\/generalized-anxiety-disorder-panic-disorder.html>\n- Diagnostic and statistical manual of mental disorders, fifth edition. (n.d.).  \n  <https:\/\/dsm.psychiatryonline.org\/doi\/book\/10.1176\/appi.books.9780890425596>\n- FDA requiring boxed warning updated to improve safe use of benzodiazepine drug class. (2020).  \n  <https:\/\/www.fda.gov\/drugs\/drug-safety-and-availability\/fda-requiring-boxed-warning-updated-improve-safe-use-benzodiazepine-drug-class>\n- How to deal with panic attacks. (2021).  \n  <https:\/\/www.nhsinform.scot\/healthy-living\/mental-wellbeing\/anxiety-and-panic\/how-to-deal-with-panic-attacks>\n- Lattari E, et al. (2018). Effects of aerobic exercise on anxiety symptoms and cortical activity in patients with panic disorder: A pilot study.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5827302\/>\n- Ma X, et al. (2017). The effect of diaphragmatic breathing on attention, negative \\[effect\\] and stress in healthy adults.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5455070\/>\n- Malcolm BJ, et al. (2017). Essential oil of lavender in anxiety disorders: Ready for prime time?  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6007527\/>\n- Nguyen J, et al. (2018). Nature-based guided imagery as an intervention for state anxiety.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6176042\/>\n- Panic attack. (2022).  \n  <https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/panic-attack>\n- Panic disorder: When fear overwhelms. (2016).  \n  <https:\/\/www.nimh.nih.gov\/health\/publications\/panic-disorder-when-fear-overwhelms\/index.shtml>\n- Panic disorder. (2021).  \n  <https:\/\/adaa.org\/understanding-anxiety\/panic-disorder>\n- Reinecke A, et al. (2018). Early effects of exposure-based cognitive behaviour therapy on the neural correlates of anxiety.  \n  <https:\/\/www.nature.com\/articles\/s41398-018-0277-5>\n- Svensson N, et al. (2021). Physical activity is associated with lower long-term incidence of anxiety in a population-based, large-scale study.  \n  <https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyt.2021.714014\/full>\n- Zaccaro A, et al. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6137615\/>\n\nShare this article\n\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Francis-Kuehnle-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Francis Kuehnle, MSN, RN-BC]() — Written by Ana Gotter —  [Updated on October 16, 2023]()\n\n## related stories\n- [Panic Attack](https:\/\/www.healthline.com\/health\/panic-attack?utm_source=ReadNext)\n- [7 Steps for Getting Through a Panic Attack](https:\/\/www.healthline.com\/health\/anxiety\/panic-attack-self-care-strategies?utm_source=ReadNext)\n- [A Guide to Panic Attacks and Panic Disorder](https:\/\/www.healthline.com\/health\/panic-disorder?utm_source=ReadNext)\n- [Treating Panic Attack Disorder](https:\/\/www.healthline.com\/health\/panic-attack-medication?utm_source=ReadNext)\n- ['Quad God' Ilia Malinin on the 'Invisible Battles' That Cost Him a Medal](https:\/\/www.healthline.com\/health-news\/figure-skater-ilia-malinin-performance-anxiety-winter-olympics?utm_source=ReadNext)\n\n### Read this next\n- [Panic Attack](https:\/\/www.healthline.com\/health\/panic-attack?utm_source=ReadNext)\n  \n  Medically reviewed by [Timothy J. Legg, PhD, PsyD](https:\/\/www.healthline.com\/medical-team)\n  \n  [A panic attack is an intense episode of sudden fear that occurs when there’s no apparent danger. Learn how to recognize a panic attack and get help to…](https:\/\/www.healthline.com\/health\/panic-attack?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/panic-attack?utm_source=ReadNext)\n- [7 Steps for Getting Through a Panic Attack](https:\/\/www.healthline.com\/health\/anxiety\/panic-attack-self-care-strategies?utm_source=ReadNext)\n  \n  Medically reviewed by [Deborah Weatherspoon, Ph.D., MSN](https:\/\/www.healthline.com\/medical-team)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/anxiety\/panic-attack-self-care-strategies?utm_source=ReadNext)\n- [A Guide to Panic Attacks and Panic Disorder](https:\/\/www.healthline.com\/health\/panic-disorder?utm_source=ReadNext)\n  \n  Medically reviewed by [Nicole Washington, DO, MPH](https:\/\/www.healthline.com\/medical-team)\n  \n  [Panic disorder is when you live in fear of panic attacks. Panic attacks cause a feeling of overwhelming terror, often with no obvious cause. Learn…](https:\/\/www.healthline.com\/health\/panic-disorder?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/panic-disorder?utm_source=ReadNext)\n- [Treating Panic Attack Disorder](https:\/\/www.healthline.com\/health\/panic-attack-medication?utm_source=ReadNext)\n  \n  [Panic attack disorder can be a scary, difficult mental health issue, but there are many ways to treat and manage it.](https:\/\/www.healthline.com\/health\/panic-attack-medication?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/panic-attack-medication?utm_source=ReadNext)\n- ['Quad God' Ilia Malinin on the 'Invisible Battles' That Cost Him a Medal](https:\/\/www.healthline.com\/health-news\/figure-skater-ilia-malinin-performance-anxiety-winter-olympics?utm_source=ReadNext)\n  \n  [Olympic figure skater Ilia Malinin, known as the \"Quad God,\" shared on Instagram how anxiety and pressure impacted his performance during the men's…](https:\/\/www.healthline.com\/health-news\/figure-skater-ilia-malinin-performance-anxiety-winter-olympics?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health-news\/figure-skater-ilia-malinin-performance-anxiety-winter-olympics?utm_source=ReadNext)\n- [QUICK Exercises to Reduce ANXIETY and Ease Digestion Faster\\!](https:\/\/www.healthline.com\/health\/video\/quick-exercises-to-reduce-anxiety-and-ease-digestion-faster?utm_source=ReadNext)\n  \n  [Watch this video to learn how to ease anxiety and digestion through exercise.](https:\/\/www.healthline.com\/health\/video\/quick-exercises-to-reduce-anxiety-and-ease-digestion-faster?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/video\/quick-exercises-to-reduce-anxiety-and-ease-digestion-faster?utm_source=ReadNext)\n- [Best Types of Exercise for Anxiety and Depression, According to New Research](https:\/\/www.healthline.com\/health-news\/aerobic-exercise-effective-depression-anxiety?utm_source=ReadNext)\n  \n  [A new study found that aerobic exercise can be highly effective for reducing symptoms of depression and anxiety, with benefits comparable to standard…](https:\/\/www.healthline.com\/health-news\/aerobic-exercise-effective-depression-anxiety?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health-news\/aerobic-exercise-effective-depression-anxiety?utm_source=ReadNext)\n- ['Wellness Stacking' May Help Build Healthy Habits](https:\/\/www.healthline.com\/health-news\/wellness-stacking-self-care-trend-healthy-habits?utm_source=ReadNext)\n  \n  [Wellness stacking is a viral wellness hack that may help you build healthy habits and support your mental health.](https:\/\/www.healthline.com\/health-news\/wellness-stacking-self-care-trend-healthy-habits?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health-news\/wellness-stacking-self-care-trend-healthy-habits?utm_source=ReadNext)\n- [Waiting Room Anxiety Is Real: Here’s How to Cope](https:\/\/www.healthline.com\/health\/waiting-room-anxiety-is-real-heres-how-to-cope?utm_source=ReadNext)\n  \n  [Have waiting room anxiety? Here are some useful tools to help find your calm, including sensory tools and grounding techniques.](https:\/\/www.healthline.com\/health\/waiting-room-anxiety-is-real-heres-how-to-cope?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/waiting-room-anxiety-is-real-heres-how-to-cope?utm_source=ReadNext)\n- [Holiday Stress: An 'Invisible Day' Could Help You Reset, Experts Say](https:\/\/www.healthline.com\/health-news\/holiday-stress-invisible-day-reset?utm_source=ReadNext)\n  \n  [Here is how taking an 'invisible day' can help you reset, decompress, and cope with stress, according to experts.](https:\/\/www.healthline.com\/health-news\/holiday-stress-invisible-day-reset?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health-news\/holiday-stress-invisible-day-reset?utm_source=ReadNext)\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n- [About Us](https:\/\/www.healthline.com\/about)\n- [Contact Us](https:\/\/www.healthline.com\/about\/contact-us)\n- [Privacy Policy](https:\/\/www.healthline.com\/privacy-policy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.healthline.com\/advertising-policy)\n- [Health Topics](https:\/\/www.healthline.com\/directory\/topics)\n\n- [Sitemap](https:\/\/www.healthline.com\/sitemap)\n- [Medical Affairs](https:\/\/www.healthline.com\/medical-team)\n- [Content Integrity](https:\/\/www.healthline.com\/about\/content-integrity)\n- [Newsletters](https:\/\/www.healthline.com\/newsletter-signup)\n- © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https:\/\/rvohealth.com\/careers)[Advertise with us](https:\/\/www.healthlinemedia.com\/advertise?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=advertise)\n\nOUR BRANDS\n\n[Healthline](https:\/\/www.healthline.com\/)[Medical News Today](https:\/\/www.medicalnewstoday.com\/)[Greatist](https:\/\/greatist.com\/)[Psych Central](https:\/\/psychcentral.com\/)[Bezzy](https:\/\/bezzy.com\/)\n\n![](http:\/\/b.scorecardresearch.com\/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=main)","attrs_readable_markdown":"[Panic attacks](https:\/\/www.healthline.com\/health\/panic-attack) are sudden, intense surges of fear, panic, or anxiety. They are overwhelming, and they have physical as well as emotional symptoms.\n\nIf you have a panic attack, you might have difficulty breathing, sweat profusely, tremble, and you may feel your heart pounding.\n\nSome people will also experience chest pain and a feeling of detachment from reality or themselves during a panic attack, so they may think they’re having a heart attack. Others have reported feeling like they’re having a stroke.\n\nThey tend to start without warning, and symptoms reach a peak within minutes.\n\nPanic attacks can be scary and may hit you quickly. Here are 12 strategies you can use to try to stop or manage panic attacks. Some may help you in the moment, while others can help in the longer term.\n\n[Cognitive-behavioral therapy (CBT)](https:\/\/www.healthline.com\/health\/cognitive-behavioral-therapy) and other types of counseling can often help people who have panic attacks and who have panic disorders. CBT aims to help you change the way you see challenging or frightening situations and to help you find new ways to approach these challenges as they arise.\n\nAs well as changing behavior, there’s some evidence that CBT might affect structures in your brain that are responsible for panic symptoms.\n\n[2018 research](https:\/\/www.nature.com\/articles\/s41398-018-0277-5) found evidence that people who attended four weekly sessions of exposure-based CBT experienced changes in the neural pathways involved in panic symptoms. However, this was an early study, and more research is needed.\n\nThat said, CBT is not the only therapy modality that might help with anxiety, and it may not be the method that works best for you.\n\n[Benzodiazepines](https:\/\/www.healthline.com\/health\/bipolar-disorder\/benzodiazepines), such as alprazolam (Xanax), can help treat the symptoms of panic when they occur.\n\nHowever, they won’t help treat an underlying anxiety disorder and [can quickly lead](https:\/\/www.aafp.org\/pubs\/afp\/issues\/2022\/0800\/generalized-anxiety-disorder-panic-disorder.html) to dependence. For this reason, doctors only recommend them for short-term use during a crisis.\n\nBecause benzodiazepines are a prescription medication, you’ll likely need a [panic disorder](https:\/\/www.healthline.com\/health\/panic-disorder) diagnosis to have the medication on hand.\n\nIn some cases, a doctor may prescribe anti-depressants for long-term use. Some anti-seizure medications, such as pregabalin or clonazepam, can also help treat anxiety.\n\nWhile [hyperventilating](https:\/\/www.healthline.com\/health\/hyperventilation) is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack.\n\nIn one [study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5455070\/), published in 2017, 40 people joined either a therapy group that involved deep or diaphragmatic breathing or a control group. After 20 intensive training sessions, those who practiced deep breathing saw improvements in their attention levels and emotional well-being.\n\nAnother [2018 review](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6137615\/) found that slow breathing could have similar effects.\n\nTry to focus on taking a deep breath through your nose, feeling the air slowly fill your chest and belly. Then slowly exhale through your mouth and feel the air leave your body. Breathe in through your nose for a count of 4, hold for 1 second, and then breathe out through your nose for a count of 4:\n\nBy recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK.\n\nTry to set aside the fear that you may be dying or that impending doom is looming, both fears are only symptoms of panic attacks. This can allow you to focus on other techniques to reduce your symptoms.\n\nSome panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack.\n\nTo reduce the stimuli, [close your eyes](https:\/\/www.nhsinform.scot\/healthy-living\/mental-wellbeing\/anxiety-and-panic\/how-to-deal-with-panic-attacks) during your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing.\n\nMindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, this can combat your panic attack as it’s approaching or actually happening.\n\nMindfulness involves:\n\n- focusing your attention on the present\n- recognizing the emotional state you’re in\n- meditating to reduce stress and help you relax\n\n[American Family Physician](https:\/\/www.aafp.org\/pubs\/afp\/issues\/2022\/0800\/generalized-anxiety-disorder-panic-disorder.html) recommends mindfulness as a strategy for dealing with panic and anxiety, saying it can be as helpful for reducing stress as CBT and other behavioral therapies.\n\nSome people find it helpful to find something to [focus all their attention](https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/panic-attack) on during a panic attack. Pick one object in clear sight and consciously note everything you can about it.\n\nFor example, you may notice how the hand on the clock jerks when it ticks and that it’s slightly lopsided. Describe the patterns, color, shapes, and size of the object to yourself. Focus all your energy on this object, and your panic symptoms may subside.\n\nMuscle tension is a symptom of anxiety and muscle relaxation techniques can help reduce tension and promote relaxation during an attack.\n\nProgressive muscle relaxation aims to release tension in one group of muscles at a time to relax the whole body.\n\nMuch like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible.\n\n[Guided imagery techniques](https:\/\/www.healthline.com\/health\/guided-imagery) can help reduce stress and anxiety. [Research](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6176042\/) suggests that both spending time in nature and visualizing nature can help treat and manage anxiety.\n\nThe place you visualize should be quiet, calm, and relaxing — no streets of New York or Hong Kong, no matter how much you love the cities in real life.\n\n[Research](https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyt.2021.714014\/full) published in 2021 shows that regular exercise may not only keep the body healthy but reduce your chance of developing anxiety.\n\nIf you’re not used to exercising, talk with a doctor before starting. There’s some [evidence](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5827302\/) that starting aerobic exercise anew can trigger additional anxiety in people with an anxiety disorder.\n\nBuilding up gradually can help your body adjust and avoid breathing problems. If you feel stressed or you’re [hyperventilating](https:\/\/www.healthline.com\/health\/hyperventilation) or struggling to breathe, stop and take a rest or choose a more moderate option, such as [walking](https:\/\/www.healthline.com\/health-news\/biking-or-walking-to-work-improves-health), swimming, or yoga.\n\nLavender is a traditional remedy that many people use to reduce stress and help them relax.\n\n[Older studies](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6007527\/) suggest lavender has a calming effect but doesn’t lead to dependence or cause withdrawal symptoms. Using products that contain diluted lavender essential oil may help reduce or manage symptoms of anxiety.\n\nWhile research suggests there are health benefits, the FDA doesn’t monitor or regulate the purity or quality of essential oils. It’s important to talk with a healthcare professional before you begin using essential oils and be sure to research the [quality](https:\/\/greatist.com\/health\/best-essential-oils-how-to-buy-essential-oils) of a brand’s products. Always do a [patch test](https:\/\/www.healthline.com\/health\/self-skin-patch-test) before trying a new essential oil.\n\nRepeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack.\n\nWhether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on a loop in your head until you feel the panic attack start to subside.\n\nLetting a friend, loved one, or even a colleague know that you’re having a panic attack might help you feel less alone and more in control of your emotions.\n\nAny trustworthy person in your vicinity can help calm you. It might be helpful to share ahead of time that you’re prone to panic attacks so they know what to expect.\n\nEven when in public, you can still flag down a person who might be able to assist you by taking you somewhere where there’s less stimulation and staying with you as you calm down.\n\nWhat are the 3 symptoms of a panic attack?\n\nIf you have a panic attack, you [might experience](https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/panic-attack) symptoms such as heart palpitations, [sweating](https:\/\/www.healthline.com\/health\/sweating), or difficulty breathing.\n\nWhat causes panic attacks?\n\nPanic attacks [can happen](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK430973\/) for various reasons, and sometimes they happen for no apparent reason.\n\nA panic attack often happens when you’re exposed to a trigger, but triggers vary widely between people. In some cases, there may be no clear trigger.\n\nCan you prevent a panic attack?\n\nIt’s not always possible to prevent a panic attack, but certain [strategies](https:\/\/www.nhsinform.scot\/healthy-living\/mental-wellbeing\/anxiety-and-panic\/how-to-deal-with-panic-attacks) may help. Avoiding specific triggers may help prevent a panic attack, but this may not always be possible or appropriate. Some advice encourages people to “ride out” the attack and continue doing things, if possible.\n\nMany people experience panic attacks, in which they suddenly feel anxious and not in control of a situation, possibly without knowing why.\n\nYou may feel breathless or as if you’re having a heart attack, and it can be very frightening.\n\nPanic attacks can occur unexpectedly and have a significant impact on your daily life, but there are ways to manage them. Treatment is also available for panic and anxiety disorders, which may be an underlying condition.\n\nIf you have concerns about panic attacks, speak with your doctor. They can help you work out a suitable strategy to manage symptoms and reduce the impact. This may involve medications, such as antidepressants, alongside counseling.","meta_canonical":null,"ml_categories_json":"","ml_types_json":"","ml_intent_types_json":"","meta_language":"en","attrs_author":"Ana Gotter","attrs_publish_time":0,"attrs_original_publish_time":1507362533,"attrs_is_republished":0,"attrs_nr_words":"3504","attrs_boilerpipe_nr_words":"1479","body_ext_links_number":47,"body_int_links_number":266,"meta_nofollow":0,"meta_noarchive":0,"props_was_rendered":0,"src_redirect":"","download_time_msec":383,"download_ttfb_msec":259,"download_size":96824}

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Meta Title	Panic Attacks: What They Are, How to Stop, and More
Meta Description	Panic attacks are sudden, intense surges of fear, panic, or anxiety. They can be frightening but there are ways of coping. Here are 11 ways to stop a panic attack.
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Boilerpipe Text	Panic attacks are sudden, intense surges of fear, panic, or anxiety. They are overwhelming, and they have physical as well as emotional symptoms. If you have a panic attack, you might have difficulty breathing, sweat profusely, tremble, and you may feel your heart pounding. Some people will also experience chest pain and a feeling of detachment from reality or themselves during a panic attack, so they may think they’re having a heart attack. Others have reported feeling like they’re having a stroke. They tend to start without warning, and symptoms reach a peak within minutes. Panic attacks can be scary and may hit you quickly. Here are 12 strategies you can use to try to stop or manage panic attacks. Some may help you in the moment, while others can help in the longer term. Cognitive-behavioral therapy (CBT) and other types of counseling can often help people who have panic attacks and who have panic disorders. CBT aims to help you change the way you see challenging or frightening situations and to help you find new ways to approach these challenges as they arise. As well as changing behavior, there’s some evidence that CBT might affect structures in your brain that are responsible for panic symptoms. 2018 research found evidence that people who attended four weekly sessions of exposure-based CBT experienced changes in the neural pathways involved in panic symptoms. However, this was an early study, and more research is needed. That said, CBT is not the only therapy modality that might help with anxiety, and it may not be the method that works best for you. Benzodiazepines , such as alprazolam (Xanax), can help treat the symptoms of panic when they occur. However, they won’t help treat an underlying anxiety disorder and can quickly lead to dependence. For this reason, doctors only recommend them for short-term use during a crisis. Because benzodiazepines are a prescription medication, you’ll likely need a panic disorder diagnosis to have the medication on hand. In some cases, a doctor may prescribe anti-depressants for long-term use. Some anti-seizure medications, such as pregabalin or clonazepam, can also help treat anxiety. While hyperventilating is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack. In one study , published in 2017, 40 people joined either a therapy group that involved deep or diaphragmatic breathing or a control group. After 20 intensive training sessions, those who practiced deep breathing saw improvements in their attention levels and emotional well-being. Another 2018 review found that slow breathing could have similar effects. Try to focus on taking a deep breath through your nose, feeling the air slowly fill your chest and belly. Then slowly exhale through your mouth and feel the air leave your body. Breathe in through your nose for a count of 4, hold for 1 second, and then breathe out through your nose for a count of 4: By recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK. Try to set aside the fear that you may be dying or that impending doom is looming, both fears are only symptoms of panic attacks. This can allow you to focus on other techniques to reduce your symptoms. Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack. To reduce the stimuli, close your eyes during your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing. Mindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, this can combat your panic attack as it’s approaching or actually happening. Mindfulness involves: focusing your attention on the present recognizing the emotional state you’re in meditating to reduce stress and help you relax American Family Physician recommends mindfulness as a strategy for dealing with panic and anxiety, saying it can be as helpful for reducing stress as CBT and other behavioral therapies. Some people find it helpful to find something to focus all their attention on during a panic attack. Pick one object in clear sight and consciously note everything you can about it. For example, you may notice how the hand on the clock jerks when it ticks and that it’s slightly lopsided. Describe the patterns, color, shapes, and size of the object to yourself. Focus all your energy on this object, and your panic symptoms may subside. Muscle tension is a symptom of anxiety and muscle relaxation techniques can help reduce tension and promote relaxation during an attack. Progressive muscle relaxation aims to release tension in one group of muscles at a time to relax the whole body. Much like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible. Guided imagery techniques can help reduce stress and anxiety. Research suggests that both spending time in nature and visualizing nature can help treat and manage anxiety. The place you visualize should be quiet, calm, and relaxing — no streets of New York or Hong Kong, no matter how much you love the cities in real life. Research published in 2021 shows that regular exercise may not only keep the body healthy but reduce your chance of developing anxiety. If you’re not used to exercising, talk with a doctor before starting. There’s some evidence that starting aerobic exercise anew can trigger additional anxiety in people with an anxiety disorder. Building up gradually can help your body adjust and avoid breathing problems. If you feel stressed or you’re hyperventilating or struggling to breathe, stop and take a rest or choose a more moderate option, such as walking , swimming, or yoga. Lavender is a traditional remedy that many people use to reduce stress and help them relax. Older studies suggest lavender has a calming effect but doesn’t lead to dependence or cause withdrawal symptoms. Using products that contain diluted lavender essential oil may help reduce or manage symptoms of anxiety. While research suggests there are health benefits, the FDA doesn’t monitor or regulate the purity or quality of essential oils. It’s important to talk with a healthcare professional before you begin using essential oils and be sure to research the quality of a brand’s products. Always do a patch test before trying a new essential oil. Repeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack. Whether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on a loop in your head until you feel the panic attack start to subside. Letting a friend, loved one, or even a colleague know that you’re having a panic attack might help you feel less alone and more in control of your emotions. Any trustworthy person in your vicinity can help calm you. It might be helpful to share ahead of time that you’re prone to panic attacks so they know what to expect. Even when in public, you can still flag down a person who might be able to assist you by taking you somewhere where there’s less stimulation and staying with you as you calm down. What are the 3 symptoms of a panic attack? If you have a panic attack, you might experience symptoms such as heart palpitations, sweating , or difficulty breathing. What causes panic attacks? Panic attacks can happen for various reasons, and sometimes they happen for no apparent reason. A panic attack often happens when you’re exposed to a trigger, but triggers vary widely between people. In some cases, there may be no clear trigger. Can you prevent a panic attack? It’s not always possible to prevent a panic attack, but certain strategies may help. Avoiding specific triggers may help prevent a panic attack, but this may not always be possible or appropriate. Some advice encourages people to “ride out” the attack and continue doing things, if possible. Many people experience panic attacks, in which they suddenly feel anxious and not in control of a situation, possibly without knowing why. You may feel breathless or as if you’re having a heart attack, and it can be very frightening. Panic attacks can occur unexpectedly and have a significant impact on your daily life, but there are ways to manage them. Treatment is also available for panic and anxiety disorders, which may be an underlying condition. If you have concerns about panic attacks, speak with your doctor. They can help you work out a suitable strategy to manage symptoms and reduce the impact. This may involve medications, such as antidepressants, alongside counseling.
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[Psilocybin Mushrooms](https://www.healthline.com/health/anxiety/mushrooms-for-anxiety) - [Best Fidget Toys](https://www.healthline.com/health/fidget-toys-for-anxiety) - ### Management Management #### Related Articles - [Management](https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety) - [Bowel Movements](https://www.healthline.com/health/mental-health/is-anxiety-making-you-poop-heres-how-to-soothe) - [Tips for Social Anxiety](https://www.healthline.com/health/anxiety/how-to-get-over-social-anxiety) - [Yoga Poses](https://www.healthline.com/health/anxiety/yoga-for-anxiety) - [Breating Exercises](https://www.healthline.com/health/breathing-exercises-for-anxiety) - [Lifestyle Tips](https://www.healthline.com/health/natural-ways-to-reduce-anxiety) - [Books](https://www.healthline.com/health/anxiety/best-anxiety-books) - [Podcasts](https://www.healthline.com/health/anxiety/podcasts-for-anxiety) - [Mobile Apps](https://www.healthline.com/health/anxiety/top-iphone-android-apps) - [Grounding Techniques](https://www.healthline.com/health/grounding-techniques) - [Stop a Panic Attack](https://www.healthline.com/health/how-to-stop-a-panic-attack) - [Overthinking](https://www.healthline.com/health/how-to-stop-overthinking) - [Marijuana](https://www.healthline.com/health/marijuana-and-anxiety) - [Pre-Menstruation](https://www.healthline.com/health/anxiety-before-period) - [Tips to Stop Worrying](https://www.healthline.com/health/anxiety/catastrophizing) - [Acupuncture](https://www.healthline.com/health/acupuncture-for-anxiety) - [Anxiety at Night](https://www.healthline.com/health/anxiety/anxiety-at-night) - [Separation from Partner](https://www.healthline.com/health/anxiety/separation-anxiety-from-boyfriend) - [Post-Breakup](https://www.healthline.com/health/mental-health/anxiety-after-breakup) - ### Prognosis Prognosis #### Related Articles - [Outlook](https://www.healthline.com/health/anxiety/does-anxiety-ever-go-away) - ### Related Conditions Related Conditions #### Related Articles - [Nervous Breakdown](https://www.healthline.com/health/mental-health/nervous-breakdown) - [ADHD](https://www.healthline.com/health/adhd-and-anxiety) - [Insomnia](https://www.healthline.com/health/anxiety-insomnia) - [Social Anxiety and Introversion](https://www.healthline.com/health/anxiety/introvert-vs-social-anxiety) - [Social Anxiety and Autism](https://www.healthline.com/health/autism/social-anxiety-vs-autism) - [GERD](https://www.healthline.com/health/gerd-and-anxiety) - [Depression](https://www.healthline.com/health/mental-health/depression-and-anxiety) - [Stress](https://www.healthline.com/health/stress-and-anxiety) - [Vs. Paranoia](https://www.healthline.com/health/paranoia-vs-anxiety) - [Panic Attack vs. Anxiety Attack](https://www.healthline.com/health/panic-attack-vs-anxiety-attack) - ### Symptoms Symptoms #### Related Articles - [Symptoms](https://www.healthline.com/health/anxiety-disorder-symptoms) - [Numb and Tingly](https://www.healthline.com/health/anxiety-numbness) - [Sore Throat](https://www.healthline.com/health/anxiety-sore-throat) - [Itching](https://www.healthline.com/health/anxiety/anxiety-and-itching) - [Sweating](https://www.healthline.com/health/diagnosing-hyperhidrosis/depression-and-anxiety) - [Dry Mouth](https://www.healthline.com/health/dry-mouth-anxiety) - [Loss of Appetite](https://www.healthline.com/health/mental-health/anxiety-lose-appetite) - [Headaches](https://www.healthline.com/health/headache/anxiety-headaches) - [Shaking](https://www.healthline.com/health/anxiety-shaking) - [Chest Pain](https://www.healthline.com/health/anxiety/anxiety-chest-pain) - [Nausea](https://www.healthline.com/health/anxiety/anxiety-nausea) - [Heart Palpitations](https://www.healthline.com/health/anxiety/can-anxiety-cause-heart-palpitations) - [Tiredness](https://www.healthline.com/health/anxiety/can-having-anxiety-make-you-feel-tired) - [Effects on the Body](https://www.healthline.com/health/anxiety/effects-on-body) - [Brain Fog](https://www.healthline.com/health/brain-fog-anxiety) - [Depersonalization](https://www.healthline.com/health/mental-health/coping-with-depersonalization) - [Physical Symptoms](https://www.healthline.com/health/physical-symptoms-of-anxiety) - ### Treatment Treatment #### Related Hub [![Therapy](https://media.post.rvohealth.io/wp-content/uploads/2025/04/mental-well-being-navigating-therapy.png)Therapy Resources for finding and receiving therapy](https://www.healthline.com/mental-health/treatment) #### Related Articles - [Types of Doctors](https://www.healthline.com/health/anxiety-doctors) - [Medications](https://www.healthline.com/health/anxiety-drugs) - [Benadryl](https://www.healthline.com/health/anxiety/benadryl-for-anxiety) - [Ketamine Therapy](https://www.healthline.com/health/anxiety/ketamine-for-anxiety) - [Promethazine](https://www.healthline.com/health/anxiety/promethazine-for-anxiety) - [Prozac](https://www.healthline.com/health/anxiety/prozac-for-anxiety) - [Cognitive Behavioral Therapy (CBT)](https://www.healthline.com/health/anxiety/social-anxiety-disorder-cognitive-behavioral-therapy) - [Social Anxiety Treatment](https://www.healthline.com/health/anxiety/social-anxiety-treatment) - [Beta-Blockers](https://www.healthline.com/health/beta-blockers-for-anxiety) - [Trazodone](https://www.healthline.com/health/mental-health/trazodone-for-anxiety) - [How to Find a Therapist](https://www.healthline.com/health/how-to-find-a-therapist) - [How to Find Mental Health Services](https://www.healthline.com/health/mental-health/mental-health-services) - [Online Psychiatrist Platforms](https://www.healthline.com/health/mental-health/online-psychiatrist) - [Low Cost and Free Online Therapy](https://www.healthline.com/health/mental-health/online-therapist-for-free) - [Online Therapy with Insurance](https://www.healthline.com/health/mental-health/online-therapy-that-takes-insurance) - [Talk Therapy](https://www.healthline.com/health/mental-health/talk-therapy) - [Online Therapy Services](https://www.healthline.com/health/our-top-10-online-therapy-picks) - [Affordable Online Therapy](https://www.healthline.com/health/therapy-for-every-budget) - ### Types Types #### Related Articles - [Generalized Anxiety](https://www.healthline.com/health/anxiety/generalized-anxiety-disorder) - [Social Anxiety](https://www.healthline.com/health/anxiety/social-phobia) - [Anticipatory Anxiety](https://www.healthline.com/health/anticipatory-anxiety) - [Money Anxiety](https://www.healthline.com/health/anxiety/money-anxiety) - [Subconscious Anxiety](https://www.healthline.com/health/anxiety/subconscious-anxiety) - [Travel Anxiety](https://www.healthline.com/health/anxiety/travel-anxiety) - [Workplace Anxiety](https://www.healthline.com/health/anxiety/workplace-anxiety) - [Food Anxiety](https://www.healthline.com/health/eating-disorders/anxiety-about-food) - [Gym Anxiety](https://www.healthline.com/health/fitness/gym-anxiety) - [Hypochondria](https://www.healthline.com/health/health-anxiety) - [Time Anxiety](https://www.healthline.com/health/mental-health/time-anxiety) - [In the Morning](https://www.healthline.com/health/morning-anxiety) - [School Anxiety](https://www.healthline.com/health/school-anxiety) - [Separation Anxiety in Adults](https://www.healthline.com/health/separation-anxiety-in-adults) - [Sports Anxiety](https://www.healthline.com/health/sports-performance-anxiety) # 13 Ways to Stop a Panic Attack ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Francis-Kuehnle-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Francis Kuehnle, MSN, RN-BC]() — Written by Ana Gotter — [Updated on October 16, 2023]() - [What it is](https://www.healthline.com/health/how-to-stop-a-panic-attack#what-it-is) - [Medications](https://www.healthline.com/health/how-to-stop-a-panic-attack#medications) - [Deep breathing](https://www.healthline.com/health/how-to-stop-a-panic-attack#deep-breathing) - [Recognize symptoms](https://www.healthline.com/health/how-to-stop-a-panic-attack#recognize-symptoms) - [Close eyes](https://www.healthline.com/health/how-to-stop-a-panic-attack#close-eyes) - [Mindfulness](https://www.healthline.com/health/how-to-stop-a-panic-attack#mindfulness) - [Focus object](https://www.healthline.com/health/how-to-stop-a-panic-attack#focus-object) - [Muscle relaxation](https://www.healthline.com/health/how-to-stop-a-panic-attack#muscle-relaxation) - [Picture happy place](https://www.healthline.com/health/how-to-stop-a-panic-attack#picture-happy-place) - [Exercise](https://www.healthline.com/health/how-to-stop-a-panic-attack#exercise) - [Lavender](https://www.healthline.com/health/how-to-stop-a-panic-attack#lavender) - [Mantra](https://www.healthline.com/health/how-to-stop-a-panic-attack#mantra) - [Tell someone](https://www.healthline.com/health/how-to-stop-a-panic-attack#tell-someone) - [FAQ](https://www.healthline.com/health/how-to-stop-a-panic-attack#faq) - [Summary](https://www.healthline.com/health/how-to-stop-a-panic-attack#summary) ### Key takeaways - Panic attacks manifest as sudden episodes of intense fear accompanied by physical and emotional symptoms, including difficulty breathing, sweating, trembling, and a sense of detachment. - Various strategies can help manage panic attack symptoms, such as deep breathing exercises, mindfulness techniques, focusing on a specific object, and muscle relaxation exercises. - Long-term prevention and management strategies include seeking counseling, particularly cognitive behavioral therapy (CBT), and, in some cases, using medication as prescribed by a doctor. ## [What do panic attacks feel like?]() [Panic attacks](https://www.healthline.com/health/panic-attack) are sudden, intense surges of fear, panic, or anxiety. They are overwhelming, and they have physical as well as emotional symptoms. If you have a panic attack, you might have difficulty breathing, sweat profusely, tremble, and you may feel your heart pounding. Some people will also experience chest pain and a feeling of detachment from reality or themselves during a panic attack, so they may think they’re having a heart attack. Others have reported feeling like they’re having a stroke. The [Diagnostic and Statistical Manual of Mental Health Disorders, Fifth Edition (DSM-5)](https://dsm.psychiatryonline.org/doi/book/10.1176/appi.books.9780890425596) defines a panic attack as “an abrupt surge of intense fear or discomfort.” They tend to start without warning, and symptoms reach a peak within minutes. Panic attacks can be scary and may hit you quickly. Here are 12 strategies you can use to try to stop or manage panic attacks. Some may help you in the moment, while others can help in the longer term. ## [1\. Seek counseling]() [Cognitive-behavioral therapy (CBT)](https://www.healthline.com/health/cognitive-behavioral-therapy) and other types of counseling can often help people who have panic attacks and who have panic disorders. CBT aims to help you change the way you see challenging or frightening situations and to help you find new ways to approach these challenges as they arise. As well as changing behavior, there’s some evidence that CBT might affect structures in your brain that are responsible for panic symptoms. [2018 research](https://www.nature.com/articles/s41398-018-0277-5) found evidence that people who attended four weekly sessions of exposure-based CBT experienced changes in the neural pathways involved in panic symptoms. However, this was an early study, and more research is needed. Another [2018 meta-analysis of 41 studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5992015/) found that CBT is moderately effective in treating anxiety disorders. That said, CBT is not the only therapy modality that might help with anxiety, and it may not be the method that works best for you. Learn about [7 types of therapy for anxiety](https://www.healthline.com/health/anxiety/psychotherapy-for-anxiety) and the evidence behind them. ## [2\. Take medications]() [Benzodiazepines](https://www.healthline.com/health/bipolar-disorder/benzodiazepines), such as alprazolam (Xanax), can help treat the symptoms of panic when they occur. However, they won’t help treat an underlying anxiety disorder and [can quickly lead](https://www.aafp.org/pubs/afp/issues/2022/0800/generalized-anxiety-disorder-panic-disorder.html) to dependence. For this reason, doctors only recommend them for short-term use during a crisis. Because benzodiazepines are a prescription medication, you’ll likely need a [panic disorder](https://www.healthline.com/health/panic-disorder) diagnosis to have the medication on hand. In some cases, a doctor may prescribe anti-depressants for long-term use. Some anti-seizure medications, such as pregabalin or clonazepam, can also help treat anxiety. ### Boxed warning Xanax has a [boxed warning](https://www.ncbi.nlm.nih.gov/books/NBK538521/) from the Food and Drug Administration (FDA) for physical dependence and withdrawal if you stop taking the drug suddenly. It can also lead to misuse and addiction. Misuse of benzodiazepines increases your risk of overdose and death. Only take benzodiazepines as your doctor prescribes. Talk with your healthcare professional if you have any concerns about their safety. A boxed warning is the strongest warning the FDA requires. It alerts doctors and patients about drug effects that may be dangerous. Learn about [drugs that can treat anxiety disorder](https://www.healthline.com/health/anxiety-drugs). ## [3\. Use deep breathing]() While [hyperventilating](https://www.healthline.com/health/hyperventilation) is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack. In one [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/), published in 2017, 40 people joined either a therapy group that involved deep or diaphragmatic breathing or a control group. After 20 intensive training sessions, those who practiced deep breathing saw improvements in their attention levels and emotional well-being. Another [2018 review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/) found that slow breathing could have similar effects. Try to focus on taking a deep breath through your nose, feeling the air slowly fill your chest and belly. Then slowly exhale through your mouth and feel the air leave your body. Breathe in through your nose for a count of 4, hold for 1 second, and then breathe out through your nose for a count of 4: [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fhow-to-stop-a-panic-attack&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2F2023%2F02%2Fdiaphragmatic-breathing-breath-in-and-out.gif&description=Panic%20Attacks%3A%20What%20They%20Are%2C%20How%20to%20Stop%2C%20and%20More "Share on Pinterest") Learn about [diaphragmatic breathing and how to do it.](https://www.healthline.com/health/diaphragmatic-breathing) ## [4\. Recognize that you’re having a panic attack]() By recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK. Try to set aside the fear that you may be dying or that impending doom is looming, both fears are only symptoms of panic attacks. This can allow you to focus on other techniques to reduce your symptoms. ## [5\. Close your eyes]() Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack. To reduce the stimuli, [close your eyes](https://www.nhsinform.scot/healthy-living/mental-wellbeing/anxiety-and-panic/how-to-deal-with-panic-attacks) during your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing. ## [6\. Practice mindfulness]() Mindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, this can combat your panic attack as it’s approaching or actually happening. Mindfulness involves: - focusing your attention on the present - recognizing the emotional state you’re in - meditating to reduce stress and help you relax [American Family Physician](https://www.aafp.org/pubs/afp/issues/2022/0800/generalized-anxiety-disorder-panic-disorder.html) recommends mindfulness as a strategy for dealing with panic and anxiety, saying it can be as helpful for reducing stress as CBT and other behavioral therapies. Learn more about [how to practice mindfulness](https://www.healthline.com/health/mindfulness-tricks-to-reduce-anxiety). ### Online meditation options Read our review of the [best online meditation options](https://www.healthline.com/health/meditation-online) to help find the right fit for you. ## [7\. Find a focus object]() Some people find it helpful to find something to [focus all their attention](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/panic-attack) on during a panic attack. Pick one object in clear sight and consciously note everything you can about it. For example, you may notice how the hand on the clock jerks when it ticks and that it’s slightly lopsided. Describe the patterns, color, shapes, and size of the object to yourself. Focus all your energy on this object, and your panic symptoms may subside. ## [8\. Use muscle relaxation techniques]() Muscle tension is a symptom of anxiety and muscle relaxation techniques can help reduce tension and promote relaxation during an attack. Progressive muscle relaxation aims to release tension in one group of muscles at a time to relax the whole body. Much like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible. Learn more about the [benefits of progressive muscle relaxation and how to do it](https://www.healthline.com/health/progressive-muscle-relaxation). ## [9\. Picture your happy place]() [Guided imagery techniques](https://www.healthline.com/health/guided-imagery) can help reduce stress and anxiety. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6176042/) suggests that both spending time in nature and visualizing nature can help treat and manage anxiety. The place you visualize should be quiet, calm, and relaxing — no streets of New York or Hong Kong, no matter how much you love the cities in real life. Learn about [five visualization techniques that can help you meditate.](https://www.healthline.com/health/visualization-meditation) ## [10\. Engage in light exercise]() [Research](https://www.frontiersin.org/articles/10.3389/fpsyt.2021.714014/full) published in 2021 shows that regular exercise may not only keep the body healthy but reduce your chance of developing anxiety. If you’re not used to exercising, talk with a doctor before starting. There’s some [evidence](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5827302/) that starting aerobic exercise anew can trigger additional anxiety in people with an anxiety disorder. Building up gradually can help your body adjust and avoid breathing problems. If you feel stressed or you’re [hyperventilating](https://www.healthline.com/health/hyperventilation) or struggling to breathe, stop and take a rest or choose a more moderate option, such as [walking](https://www.healthline.com/health-news/biking-or-walking-to-work-improves-health), swimming, or yoga. ## [11\. Keep lavender on hand]() Lavender is a traditional remedy that many people use to reduce stress and help them relax. [Older studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6007527/) suggest lavender has a calming effect but doesn’t lead to dependence or cause withdrawal symptoms. Using products that contain diluted lavender essential oil may help reduce or manage symptoms of anxiety. Learn [how to use lavender safely](https://www.healthline.com/health/what-lavender-can-do-for-you#safety). While research suggests there are health benefits, the FDA doesn’t monitor or regulate the purity or quality of essential oils. It’s important to talk with a healthcare professional before you begin using essential oils and be sure to research the [quality](https://greatist.com/health/best-essential-oils-how-to-buy-essential-oils) of a brand’s products. Always do a [patch test](https://www.healthline.com/health/self-skin-patch-test) before trying a new essential oil. ## [12\. Repeat a mantra internally]() Repeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack. Whether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on a loop in your head until you feel the panic attack start to subside. »MORE:[Best Affordable Therapy Options of 2026: Tried and Tested](https://www.healthline.com/health/therapy-for-every-budget) ## [13\. Talk with someone]() Letting a friend, loved one, or even a colleague know that you’re having a panic attack might help you feel less alone and more in control of your emotions. Any trustworthy person in your vicinity can help calm you. It might be helpful to share ahead of time that you’re prone to panic attacks so they know what to expect. Even when in public, you can still flag down a person who might be able to assist you by taking you somewhere where there’s less stimulation and staying with you as you calm down. ## [Frequently asked questions]() ### What are the 3 symptoms of a panic attack? If you have a panic attack, you [might experience](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/panic-attack) symptoms such as heart palpitations, [sweating](https://www.healthline.com/health/sweating), or difficulty breathing. ### What causes panic attacks? Panic attacks [can happen](https://www.ncbi.nlm.nih.gov/books/NBK430973/) for various reasons, and sometimes they happen for no apparent reason. A panic attack often happens when you’re exposed to a trigger, but triggers vary widely between people. In some cases, there may be no clear trigger. Learn more about [the causes and triggers of panic attacks.](https://www.healthline.com/health/anxiety/anxiety-triggers) ### Can you prevent a panic attack? It’s not always possible to prevent a panic attack, but certain [strategies](https://www.nhsinform.scot/healthy-living/mental-wellbeing/anxiety-and-panic/how-to-deal-with-panic-attacks) may help. Avoiding specific triggers may help prevent a panic attack, but this may not always be possible or appropriate. Some advice encourages people to “ride out” the attack and continue doing things, if possible. ## [Summary]() Many people experience panic attacks, in which they suddenly feel anxious and not in control of a situation, possibly without knowing why. You may feel breathless or as if you’re having a heart attack, and it can be very frightening. Panic attacks can occur unexpectedly and have a significant impact on your daily life, but there are ways to manage them. Treatment is also available for panic and anxiety disorders, which may be an underlying condition. If you have concerns about panic attacks, speak with your doctor. They can help you work out a suitable strategy to manage symptoms and reduce the impact. This may involve medications, such as antidepressants, alongside counseling. [Read this article in Spanish.](https://www.healthline.com/health/es/como-controlar-un-ataque-de-panico) ### How we reviewed this article: Sources History Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process). - Cachovic C, et al. (2021). Panic disorder. <https://www.ncbi.nlm.nih.gov/books/NBK430973/> - Carpenter JK, et al. (2019). Cognitive behavioral therapy for anxiety and related disorders: a meta-analysis of randomized placebo-controlled trials. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5992015/> - Degeorge KC, et al. (2022). Generalized anxiety disorder and panic disorder in adults. <https://www.aafp.org/pubs/afp/issues/2022/0800/generalized-anxiety-disorder-panic-disorder.html> - Diagnostic and statistical manual of mental disorders, fifth edition. (n.d.). <https://dsm.psychiatryonline.org/doi/book/10.1176/appi.books.9780890425596> - FDA requiring boxed warning updated to improve safe use of benzodiazepine drug class. (2020). <https://www.fda.gov/drugs/drug-safety-and-availability/fda-requiring-boxed-warning-updated-improve-safe-use-benzodiazepine-drug-class> - How to deal with panic attacks. (2021). <https://www.nhsinform.scot/healthy-living/mental-wellbeing/anxiety-and-panic/how-to-deal-with-panic-attacks> - Lattari E, et al. (2018). Effects of aerobic exercise on anxiety symptoms and cortical activity in patients with panic disorder: A pilot study. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5827302/> - Ma X, et al. (2017). The effect of diaphragmatic breathing on attention, negative \[effect\] and stress in healthy adults. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/> - Malcolm BJ, et al. (2017). Essential oil of lavender in anxiety disorders: Ready for prime time? <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6007527/> - Nguyen J, et al. (2018). Nature-based guided imagery as an intervention for state anxiety. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6176042/> - Panic attack. (2022). <https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/panic-attack> - Panic disorder: When fear overwhelms. (2016). <https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms/index.shtml> - Panic disorder. (2021). <https://adaa.org/understanding-anxiety/panic-disorder> - Reinecke A, et al. (2018). Early effects of exposure-based cognitive behaviour therapy on the neural correlates of anxiety. <https://www.nature.com/articles/s41398-018-0277-5> - Svensson N, et al. (2021). Physical activity is associated with lower long-term incidence of anxiety in a population-based, large-scale study. <https://www.frontiersin.org/articles/10.3389/fpsyt.2021.714014/full> - Zaccaro A, et al. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/> Share this article ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Francis-Kuehnle-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Francis Kuehnle, MSN, RN-BC]() — Written by Ana Gotter — [Updated on October 16, 2023]() ## related stories - [Panic Attack](https://www.healthline.com/health/panic-attack?utm_source=ReadNext) - [7 Steps for Getting Through a Panic Attack](https://www.healthline.com/health/anxiety/panic-attack-self-care-strategies?utm_source=ReadNext) - [A Guide to Panic Attacks and Panic Disorder](https://www.healthline.com/health/panic-disorder?utm_source=ReadNext) - [Treating Panic Attack Disorder](https://www.healthline.com/health/panic-attack-medication?utm_source=ReadNext) - ['Quad God' Ilia Malinin on the 'Invisible Battles' That Cost Him a Medal](https://www.healthline.com/health-news/figure-skater-ilia-malinin-performance-anxiety-winter-olympics?utm_source=ReadNext) ### Read this next - [Panic Attack](https://www.healthline.com/health/panic-attack?utm_source=ReadNext) Medically reviewed by [Timothy J. 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Readable Markdown	[Panic attacks](https://www.healthline.com/health/panic-attack) are sudden, intense surges of fear, panic, or anxiety. They are overwhelming, and they have physical as well as emotional symptoms. If you have a panic attack, you might have difficulty breathing, sweat profusely, tremble, and you may feel your heart pounding. Some people will also experience chest pain and a feeling of detachment from reality or themselves during a panic attack, so they may think they’re having a heart attack. Others have reported feeling like they’re having a stroke. They tend to start without warning, and symptoms reach a peak within minutes. Panic attacks can be scary and may hit you quickly. Here are 12 strategies you can use to try to stop or manage panic attacks. Some may help you in the moment, while others can help in the longer term. [Cognitive-behavioral therapy (CBT)](https://www.healthline.com/health/cognitive-behavioral-therapy) and other types of counseling can often help people who have panic attacks and who have panic disorders. CBT aims to help you change the way you see challenging or frightening situations and to help you find new ways to approach these challenges as they arise. As well as changing behavior, there’s some evidence that CBT might affect structures in your brain that are responsible for panic symptoms. [2018 research](https://www.nature.com/articles/s41398-018-0277-5) found evidence that people who attended four weekly sessions of exposure-based CBT experienced changes in the neural pathways involved in panic symptoms. However, this was an early study, and more research is needed. That said, CBT is not the only therapy modality that might help with anxiety, and it may not be the method that works best for you. [Benzodiazepines](https://www.healthline.com/health/bipolar-disorder/benzodiazepines), such as alprazolam (Xanax), can help treat the symptoms of panic when they occur. However, they won’t help treat an underlying anxiety disorder and [can quickly lead](https://www.aafp.org/pubs/afp/issues/2022/0800/generalized-anxiety-disorder-panic-disorder.html) to dependence. For this reason, doctors only recommend them for short-term use during a crisis. Because benzodiazepines are a prescription medication, you’ll likely need a [panic disorder](https://www.healthline.com/health/panic-disorder) diagnosis to have the medication on hand. In some cases, a doctor may prescribe anti-depressants for long-term use. Some anti-seizure medications, such as pregabalin or clonazepam, can also help treat anxiety. While [hyperventilating](https://www.healthline.com/health/hyperventilation) is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack. In one [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/), published in 2017, 40 people joined either a therapy group that involved deep or diaphragmatic breathing or a control group. After 20 intensive training sessions, those who practiced deep breathing saw improvements in their attention levels and emotional well-being. Another [2018 review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/) found that slow breathing could have similar effects. Try to focus on taking a deep breath through your nose, feeling the air slowly fill your chest and belly. Then slowly exhale through your mouth and feel the air leave your body. Breathe in through your nose for a count of 4, hold for 1 second, and then breathe out through your nose for a count of 4: By recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK. Try to set aside the fear that you may be dying or that impending doom is looming, both fears are only symptoms of panic attacks. This can allow you to focus on other techniques to reduce your symptoms. Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack. To reduce the stimuli, [close your eyes](https://www.nhsinform.scot/healthy-living/mental-wellbeing/anxiety-and-panic/how-to-deal-with-panic-attacks) during your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing. Mindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, this can combat your panic attack as it’s approaching or actually happening. Mindfulness involves: - focusing your attention on the present - recognizing the emotional state you’re in - meditating to reduce stress and help you relax [American Family Physician](https://www.aafp.org/pubs/afp/issues/2022/0800/generalized-anxiety-disorder-panic-disorder.html) recommends mindfulness as a strategy for dealing with panic and anxiety, saying it can be as helpful for reducing stress as CBT and other behavioral therapies. Some people find it helpful to find something to [focus all their attention](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/panic-attack) on during a panic attack. Pick one object in clear sight and consciously note everything you can about it. For example, you may notice how the hand on the clock jerks when it ticks and that it’s slightly lopsided. Describe the patterns, color, shapes, and size of the object to yourself. Focus all your energy on this object, and your panic symptoms may subside. Muscle tension is a symptom of anxiety and muscle relaxation techniques can help reduce tension and promote relaxation during an attack. Progressive muscle relaxation aims to release tension in one group of muscles at a time to relax the whole body. Much like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible. [Guided imagery techniques](https://www.healthline.com/health/guided-imagery) can help reduce stress and anxiety. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6176042/) suggests that both spending time in nature and visualizing nature can help treat and manage anxiety. The place you visualize should be quiet, calm, and relaxing — no streets of New York or Hong Kong, no matter how much you love the cities in real life. [Research](https://www.frontiersin.org/articles/10.3389/fpsyt.2021.714014/full) published in 2021 shows that regular exercise may not only keep the body healthy but reduce your chance of developing anxiety. If you’re not used to exercising, talk with a doctor before starting. There’s some [evidence](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5827302/) that starting aerobic exercise anew can trigger additional anxiety in people with an anxiety disorder. Building up gradually can help your body adjust and avoid breathing problems. If you feel stressed or you’re [hyperventilating](https://www.healthline.com/health/hyperventilation) or struggling to breathe, stop and take a rest or choose a more moderate option, such as [walking](https://www.healthline.com/health-news/biking-or-walking-to-work-improves-health), swimming, or yoga. Lavender is a traditional remedy that many people use to reduce stress and help them relax. [Older studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6007527/) suggest lavender has a calming effect but doesn’t lead to dependence or cause withdrawal symptoms. Using products that contain diluted lavender essential oil may help reduce or manage symptoms of anxiety. While research suggests there are health benefits, the FDA doesn’t monitor or regulate the purity or quality of essential oils. It’s important to talk with a healthcare professional before you begin using essential oils and be sure to research the [quality](https://greatist.com/health/best-essential-oils-how-to-buy-essential-oils) of a brand’s products. Always do a [patch test](https://www.healthline.com/health/self-skin-patch-test) before trying a new essential oil. Repeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack. Whether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on a loop in your head until you feel the panic attack start to subside. Letting a friend, loved one, or even a colleague know that you’re having a panic attack might help you feel less alone and more in control of your emotions. Any trustworthy person in your vicinity can help calm you. It might be helpful to share ahead of time that you’re prone to panic attacks so they know what to expect. Even when in public, you can still flag down a person who might be able to assist you by taking you somewhere where there’s less stimulation and staying with you as you calm down. What are the 3 symptoms of a panic attack? If you have a panic attack, you [might experience](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/panic-attack) symptoms such as heart palpitations, [sweating](https://www.healthline.com/health/sweating), or difficulty breathing. What causes panic attacks? Panic attacks [can happen](https://www.ncbi.nlm.nih.gov/books/NBK430973/) for various reasons, and sometimes they happen for no apparent reason. A panic attack often happens when you’re exposed to a trigger, but triggers vary widely between people. In some cases, there may be no clear trigger. Can you prevent a panic attack? It’s not always possible to prevent a panic attack, but certain [strategies](https://www.nhsinform.scot/healthy-living/mental-wellbeing/anxiety-and-panic/how-to-deal-with-panic-attacks) may help. Avoiding specific triggers may help prevent a panic attack, but this may not always be possible or appropriate. Some advice encourages people to “ride out” the attack and continue doing things, if possible. Many people experience panic attacks, in which they suddenly feel anxious and not in control of a situation, possibly without knowing why. You may feel breathless or as if you’re having a heart attack, and it can be very frightening. Panic attacks can occur unexpectedly and have a significant impact on your daily life, but there are ways to manage them. Treatment is also available for panic and anxiety disorders, which may be an underlying condition. If you have concerns about panic attacks, speak with your doctor. They can help you work out a suitable strategy to manage symptoms and reduce the impact. This may involve medications, such as antidepressants, alongside counseling.
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