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1. Shard Calculation

Query:

Response:

Calculated Shard: 110 (from laksa146)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa110.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 FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.medicalnewstoday.com/articles/321510\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.medicalnewstoday.com/articles/321510\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.medicalnewstoday.com\/articles\/321510","crawl_time":1775030936,"first_indexed_time":1581710124,"http_code":200,"src_unparsed":"com,medicalnewstoday!www,\/articles\/321510 s443","src_root_hash":"5853625527623639710","history_drop_reason":null,"meta_title":"How to stop a panic attack: 11 effective methods","meta_descriptions":["Panic attacks can be sudden and overpowering. Knowing what to do can help people regain control. This article looks at 11 ways to stop a panic attack."],"attrs_boilerpipe_text":"Panic attacks\ncan cause physical and emotional symptoms, including:\nsweating\nrapid breathing\na\nracing heartbeat\nfeelings of fear and\nanxiety\nintense and repetitive worrying\na sense of impending doom\nBelow are 11 methods people can use to help regain control and reduce the symptoms of a panic attack.\n1. Try muscle relaxation techniques\nAnother symptom of panic attacks is\nmuscle tension\n. Practicing muscle relaxation techniques may help limit an attack. If the mind senses that the body is relaxing, other symptoms — such as rapid breathing — may also diminish.\nThis involves tensing up and then relaxing various muscles in turn. A person can do this by:\nHolding the tension for 5 seconds.\nSaying “relax” as they release the muscle.\nLetting the muscle relax for 10 seconds before moving on to the next muscle.\n2. Remember that it will pass\nDuring a panic attack, it can help to remember that these feelings will pass and cause no physical harm, however disconcerting it feels at the time.\nTry acknowledging that this is a brief period of concentrated anxiety and that it will be over soon. Panic attacks tend to peak within\n10 minutes\nof their onset, and then the symptoms will begin to subside.\nSome people may also find it helpful to accept that their panic attack is occurring and allow it to pass.\n3. Take deep breaths\nDeep breathing\n, also known as diaphragmatic breathing, can\nbenefit\npeople with anxiety disorders and panic attacks.\nA person can try breathing slowly and deeply, concentrating on each breath. Breathe deeply from the abdomen, filling the lungs slowly and steadily while counting to four on both the inhalation and the exhalation.\nbreathing in for 4 seconds\nholding the breath for 7 seconds\nexhaling slowly for 8 seconds\n4. Find a peaceful spot\nSome people may find that certain sights and sounds intensify panic attacks. If possible, try to find a more peaceful spot. This could mean leaving a busy room or leaning against a nearby wall.\nSitting in a quiet place can create some mental space and may make it easier to focus on breathing and other coping strategies.\n5. Focus on an object\nWhen distressing thoughts, feelings, or memories overwhelm someone, concentrating on something physical in their environment can help ground them.\nFocusing on one stimulus can reduce other stimuli. As the person looks at the item, they may want to think about how it feels, who made it, and its shape. This technique can help reduce the symptoms of a panic attack.\nIf someone has recurring panic attacks, they can carry a specific familiar object to help ground them. This could be a smooth stone, a seashell, a small toy, or a hair clip.\nGrounding techniques\nsuch as this can help people experiencing panic attacks, anxiety, and trauma. Other grounding techniques could include:\nvisualizing a safe place\nlistening to music or focusing on other nearby sounds\nfocusing on the senses\n6. The 5-4-3-2-1 method\nPanic attacks can make a person feel detached from reality. This is because the intensity of the anxiety can overtake other senses.\nThe 5-4-3-2-1 method is a grounding technique and a type of\nmindfulness\n. It helps direct the person’s focus away from sources of stress.\nTo use this method, people can complete each of the following steps slowly and thoroughly:\nLook at five separate objects:\nThink about each one for a short while.\nListen for four distinct sounds:\nConsider where they came from and what sets them apart.\nTouch three objects:\nConsider their texture, temperature, and their uses.\nIdentify two different smells:\nThis could be the smell of coffee, soap, or the laundry detergent scent on clothes.\nName one thing you can taste:\nNotice the taste in the mouth or try tasting a piece of candy.\n7. Repeat a mantra\nA\nmantra\nis a word, phrase, or sound that may help with focus and provide strength. Internally repeating a mantra\ncan help\nreduce feelings of anxiety and stress.\nHowever, most research investigating mantras and anxiety uses full meditation rather than just repeating mantras. While there is no research specifically noting that mantras can help with panic attacks, they may still help ease an anxious mind.\nThe mantra can take the form of reassurance and may be as simple as, “This too shall pass.” For some, it may have a more spiritual meaning. As a person focuses on gently repeating a mantra, their physical responses may slow, allowing them to regulate their breathing and relax their muscles.\n8. Walk or do some light exercise\nWalking can remove a person from a stressful environment, and the rhythm of walking may also help them regulate their breathing.\nMoving around releases hormones called endorphins that relax the body and improve mood. Taking up regular exercise\ncan help\nreduce anxiety over time, which may lead to a reduction in the number or severity of panic attacks.\nHowever, it is important to note that in the short term, walking may exacerbate panic symptoms, such as increasing heart rate. Despite this, some evidence highlights that walking can help as a long-term solution. For example, walking may form part of\ninteroceptive exposure therapy\n, which can help with panic disorders.\n9. Take any prescribed medications\nDepending on the severity of panic attacks, a doctor\nmay prescribe\na “use-as-necessary” medication. These medications typically work fast.\nSome contain a benzodiazepine or a beta-blocker.\nPropranolol\nis a\nbeta-blocker\nthat slows a racing heartbeat and decreases blood pressure.\nBenzodiazepines that doctors commonly prescribe for panic attacks include\ndiazepam\nand\nalprazolam\n.\nHowever, these medications\ncan be\nhighly habit-forming, so people should use them exactly as their doctor prescribes. Taken with opioids or alcohol, they can have life threatening adverse effects.\n10. Tell someone\nIf panic attacks frequently occur in the same environment, such as a workplace or social space, it may be helpful to inform somebody and let them know what kind of support they can offer if it happens again.\nIf an attack occurs in public, telling another person can help. They may be able to locate a quiet spot and prevent others from crowding in.\n11. Learn your triggers\nCertain things may repeatedly trigger panic attacks. By learning to manage or avoid their triggers, people may be able to reduce the frequency and intensity of panic attacks.\nPotential triggers could include:\nenclosed spaces\ncrowds\nmoney issues\npublic speaking\narguments\nHowever, some people\nmay experience\npanic attacks at unexpected times without any specific triggers.\nA healthcare professional can help a person determine which triggers a person should aim to avoid and what triggers are helpful to still encounter, even if it does not feel comfortable.\nThe following strategies\nmay help\nlower general levels of anxiety and prevent panic attacks:\nCognitive behavioral therapy (CBT):\nCBT\ncan give people the tools to reduce stress and increase their tolerance to fearful situations. It may be an effective treatment method for panic attacks.\nExposure therapy:\nExposure therapy\nis a type of behavioral therapy where a therapist exposes a person to potential triggers in a safe space to help reduce their feelings of anxiety and distress.\nBreathing exercises:\nLearning to practice slow, deep breathing as a general relaxation method outside of panic attacks makes it easier to practice deep breathing during an attack.\nMeditation:\nRegular meditation is a good way to help relieve stress, promote peacefulness, and regulate breathing.\nSpeaking with a trusted friend:\nSocial support can ease anxiety and make someone feel less alone.\nTaking regular exercise:\nThis can improve sleep, reduce tension, and produce endorphins, which make a person feel happier and more relaxed.\nTalking therapy:\nIf anxiety or panic regularly affects a person’s life, a mental health professional can offer support, reassurance, and advice.\nTherapy\ncan help people discover the causes of their anxiety and develop effective coping methods.\nLifestyle changes:\nMeasures such as\nproper hydration\n, following a\nhealthy, balanced diet\n, and avoiding or reducing\nalcohol\n,\nsmoking\n, and\ncaffeine\nmay help reduce anxiety.\nSome\n2022 research\nsuggests that certain plants, such as lavender,\nvalerian\n, lemon balm, and\nkava extract\n, may help improve general anxiety symptoms. However, further research is necessary to support many of these claims and whether they are effective for panic disorders.\nPeople can speak with a healthcare professional for help creating an individualized treatment plan that works best for them.\nIf someone else is having a panic attack, a person can talk them through a few of the methods above. For instance, help them find a peaceful spot, encourage them to take slow, deep breaths, and ask them to focus on a nearby object.\nIf you do not know the person, introduce yourself and ask if they need help. Ask if they have had a panic attack before, and if so, what helps them regain control.\nPeople can also try the following tips when someone else is having a panic attack:\nRemaining calm, as this may help them relax a little more.\nSuggesting they move to a quiet spot nearby and helping them find one.\nReminding the person that panic attacks always end.\nStaying positive and nonjudgmental. Avoid validating any negative statements.\nInitiating a gentle, friendly conversation to distract them and help them feel safe.\nAvoiding the approach of telling them to calm down or that there is nothing to worry about, as this devalues their emotions.\nStaying with them. If they feel they need to be alone, ensure they remain visible.\nPanic attacks can be frightening and disorienting. If someone is worried about a panic attack, they can ask a doctor for more help. A doctor can explain short-term coping methods and long-term treatment options.\nRecurring or severe panic attacks can be a symptom of\npanic disorder\n. This condition affects\n2% to 3%\nof people in the United States each year.\nPeople may want to talk with a healthcare professional if their panic attacks:\nare recurring and unexpected\nget in the way of daily life\ndo not pass or improve with home coping methods\nThe symptoms of a panic attack can resemble those of a\nheart attack\n. These include chest pain, anxiety, and sweating. If someone suspects a heart attack or stroke, they need immediate medical attention.\nIt is not always possible to predict panic attacks, but having a plan in place for when they do occur can help a person feel more in control.\nWays to do this can include finding a peaceful spot and practicing deep breathing methods and grounding techniques.\nPeople can also adopt long-term strategies to reduce the occurrence or frequency of panic attacks, such as trying therapy and learning how to manage anxiety in daily life.","attrs_markdown":"- Health Conditions\n  Health Conditions\n  \n  - [Alzheimer's & Dementia](https:\/\/www.medicalnewstoday.com\/alzheimers-and-dementia)\n  - [Anxiety](https:\/\/www.medicalnewstoday.com\/anxiety)\n  - [Asthma & Allergies](https:\/\/www.medicalnewstoday.com\/asthma-and-allergies)\n  - [Atopic Dermatitis](https:\/\/www.medicalnewstoday.com\/program\/investigating-atopic-dermatitis)\n  - [Breast Cancer](https:\/\/www.medicalnewstoday.com\/breast-cancer)\n  - [Cancer](https:\/\/www.medicalnewstoday.com\/cancer)\n  - 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[Sleep Tips](https:\/\/www.medicalnewstoday.com\/articles\/how-to-fall-asleep-with-anxiety)\n  - [Support for Children](https:\/\/www.medicalnewstoday.com\/articles\/how-to-help-kids-with-anxiety)\n- ### Prognosis\n  Prognosis\n  \n  #### Related Articles\n  - [Outlook Overview](https:\/\/www.medicalnewstoday.com\/articles\/how-long-does-anxiety-last)\n  - [Is It Fatal?](https:\/\/www.medicalnewstoday.com\/articles\/can-you-die-from-a-panic-attack)\n  - [What Makes It Worse](https:\/\/www.medicalnewstoday.com\/articles\/why-is-my-anxiety-so-bad)\n  - [Does Everyone Have Anxiety?](https:\/\/www.medicalnewstoday.com\/articles\/does-everyone-have-anxiety)\n- ### Symptoms\n  Symptoms\n  \n  #### Related Articles\n  - [Symptoms Overview](https:\/\/www.medicalnewstoday.com\/articles\/322510)\n  - [Anxiety-Avoidance Cycle](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-avoidance)\n  - [Shortness of Breath](https:\/\/www.medicalnewstoday.com\/articles\/326831)\n  - [Anxiety Attack](https:\/\/www.medicalnewstoday.com\/articles\/307863)\n  - [Dizziness](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-dizziness)\n  - [Brain Fog](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-brain-fog)\n  - [Rash](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-rash)\n  - [Itching](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-itching)\n  - [Jaw Tension](https:\/\/www.medicalnewstoday.com\/articles\/jaw-tension-anxiety)\n  - [Panic vs. Anxiety Attack](https:\/\/www.medicalnewstoday.com\/articles\/321798)\n  - [Facial Numbness](https:\/\/www.medicalnewstoday.com\/articles\/facial-numbness-and-anxiety)\n  - [Lip Biting](https:\/\/www.medicalnewstoday.com\/articles\/322093)\n  - [Heart Palpitations](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-with-heart-palpitations)\n  - [Shaking](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-shaking)\n  - [Numbness](https:\/\/www.medicalnewstoday.com\/articles\/can-anxiety-cause-numbness)\n  - [Fatigue](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-fatigue)\n  - [Physical Symptoms](https:\/\/www.medicalnewstoday.com\/articles\/physical-symptoms-of-anxiety)\n  - [Appetite Changes](https:\/\/www.medicalnewstoday.com\/articles\/327437)\n  - [Headache](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-headaches)\n  - [Nervous Breakdown](https:\/\/www.medicalnewstoday.com\/articles\/321018)\n  - [Tongue Tingling](https:\/\/www.medicalnewstoday.com\/articles\/tingling-tongue-and-anxiety)\n  - [Nausea](https:\/\/www.medicalnewstoday.com\/articles\/326391)\n- ### Treatment\n  Treatment\n  \n  #### Related Articles\n  - [Treatment Overview](https:\/\/www.medicalnewstoday.com\/articles\/323494)\n  - [Anxiety Medications](https:\/\/www.medicalnewstoday.com\/articles\/323666)\n  - [Beta-Blockers](https:\/\/www.medicalnewstoday.com\/articles\/326397)\n  - [Medication for Anxiety and Depression](https:\/\/www.medicalnewstoday.com\/articles\/which-medications-are-best-for-anxiety-and-depression)\n  - [Xanax](https:\/\/www.medicalnewstoday.com\/articles\/drugs-xanax)\n  - [Ativan](https:\/\/www.medicalnewstoday.com\/articles\/326015)\n  - [Propranolol](https:\/\/www.medicalnewstoday.com\/articles\/how-quickly-does-propranolol-work-for-anxiety)\n  - [Hydroxyzine](https:\/\/www.medicalnewstoday.com\/articles\/drugs-hydroxyzine-oral-tablet)\n  - [Clonazepam](https:\/\/www.medicalnewstoday.com\/articles\/clonazepam-oral-tablet)\n  - [Diazepam](https:\/\/www.medicalnewstoday.com\/articles\/diazepam-oral-tablet)\n  - [Ketamine](https:\/\/www.medicalnewstoday.com\/articles\/ketamine-for-anxiety)\n  - [Buspar](https:\/\/www.medicalnewstoday.com\/articles\/buspar-side-effects)\n  - [Social Anxiety Medication](https:\/\/www.medicalnewstoday.com\/articles\/best-medication-for-social-anxiety)\n  - [Antipsychotics](https:\/\/www.medicalnewstoday.com\/articles\/antipsychotics-for-anxiety)\n  - [Transcranial Magnetic Stimulation](https:\/\/www.medicalnewstoday.com\/articles\/tms-for-anxiety)\n  - [Best Online CBT Platforms](https:\/\/www.medicalnewstoday.com\/articles\/cbt-for-anxiety)\n- ### Types\n  Types\n  \n  #### Related Articles\n  - [Types Overview](https:\/\/www.medicalnewstoday.com\/articles\/how-to-overcome-anxiety)\n  - [In the Morning](https:\/\/www.medicalnewstoday.com\/articles\/325808)\n  - [Separation](https:\/\/www.medicalnewstoday.com\/articles\/322070)\n  - [Driving](https:\/\/www.medicalnewstoday.com\/articles\/driving-anxiety)\n  - [Anticipatory](https:\/\/www.medicalnewstoday.com\/articles\/anticipatory-anxiety)\n  - [Debilitating](https:\/\/www.medicalnewstoday.com\/articles\/debilitating-anxiety)\n  - [Parental](https:\/\/www.medicalnewstoday.com\/articles\/parental-anxiety)\n  - [Hyperstimulation](https:\/\/www.medicalnewstoday.com\/articles\/hyperstimulation-anxiety)\n  - [Panic Disorder](https:\/\/www.medicalnewstoday.com\/articles\/8872)\n  - [Generalized Anxiety Disorder](https:\/\/www.medicalnewstoday.com\/articles\/326416)\n  - [Existential](https:\/\/www.medicalnewstoday.com\/articles\/existential-anxiety)\n  - [Travel](https:\/\/www.medicalnewstoday.com\/articles\/travel-anxiety)\n  - [Social](https:\/\/www.medicalnewstoday.com\/articles\/176891)\n  - [Trait vs. State Anxiety](https:\/\/www.medicalnewstoday.com\/articles\/trait-anxiety)\n  - [Situational](https:\/\/www.medicalnewstoday.com\/articles\/situational-anxiety)\n  - [Political](https:\/\/www.medicalnewstoday.com\/articles\/political-anxiety)\n  - [Hospital](https:\/\/www.medicalnewstoday.com\/articles\/hospital-anxiety)\n  - [Types of Social Anxiety](https:\/\/www.medicalnewstoday.com\/articles\/types-of-social-anxiety)\n  - [Eco-Anxiety](https:\/\/www.medicalnewstoday.com\/articles\/327354)\n  - [Pathological](https:\/\/www.medicalnewstoday.com\/articles\/pathological-anxiety-definition-causes-and-symptoms)\n  - [Free-Floating](https:\/\/www.medicalnewstoday.com\/articles\/free-floating-anxiety)\n  - [Anxiety Disorders](https:\/\/www.medicalnewstoday.com\/articles\/types-of-anxiety)\n  - [Anxiety in Children](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-in-children)\n  - [High Functioning](https:\/\/www.medicalnewstoday.com\/articles\/high-functioning-anxiety)\n  - [Health](https:\/\/www.medicalnewstoday.com\/articles\/health-anxiety)\n  - [Before Period](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-before-period)\n  - [Dating](https:\/\/www.medicalnewstoday.com\/articles\/dating-anxiety)\n  - [School](https:\/\/www.medicalnewstoday.com\/articles\/school-anxiety)\n  - [Friendship](https:\/\/www.medicalnewstoday.com\/articles\/friendship-anxiety)\n  - [Surgery](https:\/\/www.medicalnewstoday.com\/articles\/surgery-anxiety)\n  - [At Night](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-at-night)\n  - [Dental](https:\/\/www.medicalnewstoday.com\/articles\/what-to-know-about-dental-anxiety)\n  - [In Males](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-in-men-fighting-stereotypes)\n  - [Hangover](https:\/\/www.medicalnewstoday.com\/articles\/hangover-anxiety)\n  - [Test](https:\/\/www.medicalnewstoday.com\/articles\/test-anxiety-tips)\n  - [Gym](https:\/\/www.medicalnewstoday.com\/articles\/gym-anxiety)\n- ### Complications\n  Complications\n  \n  #### Related Articles\n  - [Left Arm Pain](https:\/\/www.medicalnewstoday.com\/articles\/left-arm-pain-from-anxiety)\n  - [Hot Flashes](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-hot-flashes)\n  - [Acid Reflux](https:\/\/www.medicalnewstoday.com\/articles\/acid-reflux-and-anxiety)\n  - [Anxiety Poop](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-poop)\n  - [Atrial Fibrillation](https:\/\/www.medicalnewstoday.com\/articles\/can-anxiety-cause-atrial-fibrillation)\n  - [Inflammation](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-inflammation-is-there-a-link)\n  - [Anxiety Dreams](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-dreams)\n- ### Related Conditions\n  Related Conditions\n  \n  #### Related Articles\n  - [Vs. Depression](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-vs-depression)\n  - [Psychosis](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-psychosis)\n  - [Vs. Stress](https:\/\/www.medicalnewstoday.com\/articles\/stress-vs-anxiety)\n  - [Tinnitus](https:\/\/www.medicalnewstoday.com\/articles\/ringing-in-ears-anxiety)\n  - [Panic vs. Heart Attack](https:\/\/www.medicalnewstoday.com\/articles\/322797)\n  - [AVPD vs. Social Anxiety](https:\/\/www.medicalnewstoday.com\/articles\/avpd-vs-social-anxiety)\n  - [Vs. Paranoia](https:\/\/www.medicalnewstoday.com\/articles\/paranoia-vs-anxiety)\n  - [Adjustment Disorder](https:\/\/www.medicalnewstoday.com\/articles\/adjustment-disorder-with-anxiety)\n\n# How can you stop a panic attack?\n![](https:\/\/i0.wp.com\/post.medicalnewstoday.com\/wp-content\/uploads\/2024\/07\/New-Matthew-Boland-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Matthew Boland, PhD]() — Written by [Jamie Smith]() —  [Updated on April 29, 2025]()\n\n- [Methods](https:\/\/www.medicalnewstoday.com\/articles\/321510#methods)\n- [Reducing anxiety](https:\/\/www.medicalnewstoday.com\/articles\/321510#reducing-anxiety)\n- [Helping someone else](https:\/\/www.medicalnewstoday.com\/articles\/321510#helping-someone-else)\n- [Seeking help](https:\/\/www.medicalnewstoday.com\/articles\/321510#seeking-help)\n- [Summary](https:\/\/www.medicalnewstoday.com\/articles\/321510#summary)\n\nPanic attacks can be sudden and overpowering. Steps such as deep breathing, grounding techniques, light exercise, or repeating a mantra may help relieve the symptoms of a panic attack.\n\nPeople cannot always predict panic attacks, but making a plan of what to do when they happen can help a person feel more in control and make panic attacks easier to manage.\n\nThis article looks at 11 ways to stop a panic attack, general methods for reducing anxiety, and how to help when someone else is having a panic attack.\n***\n\n## [11 ways to stop a panic attack]()\n[Panic attacks](https:\/\/www.medicalnewstoday.com\/articles\/8872) can cause physical and emotional symptoms, including:\n\n- sweating\n- [rapid breathing](https:\/\/www.medicalnewstoday.com\/articles\/323607)\n- a [racing heartbeat](https:\/\/www.medicalnewstoday.com\/articles\/why-is-my-heart-beating-fast-for-no-reason)\n- feelings of fear and [anxiety](https:\/\/www.medicalnewstoday.com\/articles\/323454)\n- intense and repetitive worrying\n- a sense of impending doom\n\nBelow are 11 methods people can use to help regain control and reduce the symptoms of a panic attack.\n\n### 1\\. Try muscle relaxation techniques\nAnother symptom of panic attacks is [muscle tension](https:\/\/www.medicalnewstoday.com\/articles\/rigid-muscles). Practicing muscle relaxation techniques may help limit an attack. If the mind senses that the body is relaxing, other symptoms — such as rapid breathing — may also diminish.\n\nA technique called [progressive muscle relaxation](https:\/\/www.medicalnewstoday.com\/articles\/progressive-muscle-relaxation-pmr) is a popular, [effective method](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8272667\/) for coping with anxiety and panic attacks.\n\nThis involves tensing up and then relaxing various muscles in turn. A person can do this by:\n\n1. Holding the tension for 5 seconds.\n2. Saying “relax” as they release the muscle.\n3. Letting the muscle relax for 10 seconds before moving on to the next muscle.\n### 2\\. Remember that it will pass\nDuring a panic attack, it can help to remember that these feelings will pass and cause no physical harm, however disconcerting it feels at the time.\n\nTry acknowledging that this is a brief period of concentrated anxiety and that it will be over soon. Panic attacks tend to peak within [10 minutes](https:\/\/adaa.org\/understanding-anxiety\/panic-disorder-agoraphobia\/symptoms) of their onset, and then the symptoms will begin to subside.\n\nSome people may also find it helpful to accept that their panic attack is occurring and allow it to pass.\n\n### 3\\. Take deep breaths\n[Deep breathing](https:\/\/www.medicalnewstoday.com\/articles\/diaphragmatic-breathing), also known as diaphragmatic breathing, can [benefit](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9954474\/) people with anxiety disorders and panic attacks.\n\nA person can try breathing slowly and deeply, concentrating on each breath. Breathe deeply from the abdomen, filling the lungs slowly and steadily while counting to four on both the inhalation and the exhalation.\n\nPeople can also try [4-7-8 breathing](https:\/\/www.medicalnewstoday.com\/articles\/324417). This involves:\n\n- breathing in for 4 seconds\n- holding the breath for 7 seconds\n- exhaling slowly for 8 seconds\n### 4\\. Find a peaceful spot\nSome people may find that certain sights and sounds intensify panic attacks. If possible, try to find a more peaceful spot. This could mean leaving a busy room or leaning against a nearby wall.\n\nSitting in a quiet place can create some mental space and may make it easier to focus on breathing and other coping strategies.\n\n### 5\\. Focus on an object\nWhen distressing thoughts, feelings, or memories overwhelm someone, concentrating on something physical in their environment can help ground them.\n\nFocusing on one stimulus can reduce other stimuli. As the person looks at the item, they may want to think about how it feels, who made it, and its shape. This technique can help reduce the symptoms of a panic attack.\n\nIf someone has recurring panic attacks, they can carry a specific familiar object to help ground them. This could be a smooth stone, a seashell, a small toy, or a hair clip.\n\n[Grounding techniques](https:\/\/www.medicalnewstoday.com\/articles\/grounding-techniques) such as this can help people experiencing panic attacks, anxiety, and trauma. Other grounding techniques could include:\n\n- visualizing a safe place\n- listening to music or focusing on other nearby sounds\n- focusing on the senses\n### 6\\. The 5-4-3-2-1 method\nPanic attacks can make a person feel detached from reality. This is because the intensity of the anxiety can overtake other senses.\n\nThe 5-4-3-2-1 method is a grounding technique and a type of [mindfulness](https:\/\/www.medicalnewstoday.com\/articles\/mindfulness-meditation-for-anxiety). It helps direct the person’s focus away from sources of stress.\n\nTo use this method, people can complete each of the following steps slowly and thoroughly:\n\n- **Look at five separate objects:** Think about each one for a short while.\n- **Listen for four distinct sounds:** Consider where they came from and what sets them apart.\n- **Touch three objects:** Consider their texture, temperature, and their uses.\n- **Identify two different smells:** This could be the smell of coffee, soap, or the laundry detergent scent on clothes.\n- **Name one thing you can taste:** Notice the taste in the mouth or try tasting a piece of candy.\n### 7\\. Repeat a mantra\nA [mantra](https:\/\/www.medicalnewstoday.com\/articles\/mantras-for-anxiety) is a word, phrase, or sound that may help with focus and provide strength. Internally repeating a mantra [can help](https:\/\/www.mdpi.com\/1660-4601\/19\/6\/3380) reduce feelings of anxiety and stress.\n\nHowever, most research investigating mantras and anxiety uses full meditation rather than just repeating mantras. While there is no research specifically noting that mantras can help with panic attacks, they may still help ease an anxious mind.\n\n**»LEARN MORE:**[What to know about mantras for anxiety](https:\/\/www.medicalnewstoday.com\/articles\/mantras-for-anxiety)\n\nThe mantra can take the form of reassurance and may be as simple as, “This too shall pass.” For some, it may have a more spiritual meaning. As a person focuses on gently repeating a mantra, their physical responses may slow, allowing them to regulate their breathing and relax their muscles.\n\n### 8\\. Walk or do some light exercise\nWalking can remove a person from a stressful environment, and the rhythm of walking may also help them regulate their breathing.\n\nMoving around releases hormones called endorphins that relax the body and improve mood. Taking up regular exercise [can help](https:\/\/pubmed.ncbi.nlm.nih.gov\/35077254\/) reduce anxiety over time, which may lead to a reduction in the number or severity of panic attacks.\n\nHowever, it is important to note that in the short term, walking may exacerbate panic symptoms, such as increasing heart rate. Despite this, some evidence highlights that walking can help as a long-term solution. For example, walking may form part of [interoceptive exposure therapy](https:\/\/adaa.org\/learn-from-us\/from-the-experts\/blog-posts\/consumer\/5-tips-using-interoceptive-exposure-face-your), which can help with panic disorders.\n\n**»LEARN MORE:**[What to know about exercise and how to start](https:\/\/www.medicalnewstoday.com\/articles\/153390)\n\n### 9\\. Take any prescribed medications\nDepending on the severity of panic attacks, a doctor [may prescribe](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8475920\/) a “use-as-necessary” medication. These medications typically work fast.\n\nSome contain a benzodiazepine or a beta-blocker. [Propranolol](https:\/\/www.medicalnewstoday.com\/articles\/316061) is a [beta-blocker](https:\/\/www.medicalnewstoday.com\/articles\/173068.php) that slows a racing heartbeat and decreases blood pressure.\n\nBenzodiazepines that doctors commonly prescribe for panic attacks include [diazepam](https:\/\/www.medicalnewstoday.com\/articles\/diazepam-oral-tablet) and [alprazolam](https:\/\/www.medicalnewstoday.com\/articles\/263490).\n\nHowever, these medications [can be](https:\/\/www.fda.gov\/drugs\/drug-safety-and-availability\/fda-requiring-boxed-warning-updated-improve-safe-use-benzodiazepine-drug-class) highly habit-forming, so people should use them exactly as their doctor prescribes. Taken with opioids or alcohol, they can have life threatening adverse effects.\n\nA doctor may also prescribe [selective serotonin reuptake inhibitors (SSRIs)](https:\/\/www.medicalnewstoday.com\/articles\/ssri-vs-snri), which can help prevent panic attacks from occurring in the first place.\n\n### 10\\. Tell someone\nIf panic attacks frequently occur in the same environment, such as a workplace or social space, it may be helpful to inform somebody and let them know what kind of support they can offer if it happens again.\n\nIf an attack occurs in public, telling another person can help. They may be able to locate a quiet spot and prevent others from crowding in.\n\n### 11\\. Learn your triggers\nCertain things may repeatedly trigger panic attacks. By learning to manage or avoid their triggers, people may be able to reduce the frequency and intensity of panic attacks.\n\nPotential triggers could include:\n\n- enclosed spaces\n- crowds\n- money issues\n- public speaking\n- arguments\n\nHowever, some people [may experience](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK430973\/) panic attacks at unexpected times without any specific triggers.\n\nA healthcare professional can help a person determine which triggers a person should aim to avoid and what triggers are helpful to still encounter, even if it does not feel comfortable.\n\n## [Effective ways to reduce anxiety]()\nThe following strategies [may help](https:\/\/www.health.harvard.edu\/mind-and-mood\/panic-attacks-recognizing-and-managing-panic-attacks-and-preventing-future-attacks) lower general levels of anxiety and prevent panic attacks:\n\n- **Cognitive behavioral therapy (CBT):** [CBT](https:\/\/www.medicalnewstoday.com\/articles\/296579) can give people the tools to reduce stress and increase their tolerance to fearful situations. It may be an effective treatment method for panic attacks.\n- **Exposure therapy:** [Exposure therapy](https:\/\/www.medicalnewstoday.com\/articles\/exposure-therapy) is a type of behavioral therapy where a therapist exposes a person to potential triggers in a safe space to help reduce their feelings of anxiety and distress.\n- **Breathing exercises:** Learning to practice slow, deep breathing as a general relaxation method outside of panic attacks makes it easier to practice deep breathing during an attack.\n- **Meditation:** Regular meditation is a good way to help relieve stress, promote peacefulness, and regulate breathing.\n- **Speaking with a trusted friend:** Social support can ease anxiety and make someone feel less alone.\n- **Taking regular exercise:** This can improve sleep, reduce tension, and produce endorphins, which make a person feel happier and more relaxed.\n- **Talking therapy:** If anxiety or panic regularly affects a person’s life, a mental health professional can offer support, reassurance, and advice. [Therapy](https:\/\/www.medicalnewstoday.com\/articles\/types-of-therapy) can help people discover the causes of their anxiety and develop effective coping methods.\n- **Lifestyle changes:** Measures such as [proper hydration](https:\/\/www.medicalnewstoday.com\/articles\/306638), following a [healthy, balanced diet](https:\/\/www.medicalnewstoday.com\/articles\/153998), and avoiding or reducing [alcohol](https:\/\/www.medicalnewstoday.com\/articles\/326597), [smoking](https:\/\/www.medicalnewstoday.com\/articles\/241302), and [caffeine](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-caffeine) may help reduce anxiety.\n\nSome [2022 research](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9500625\/) suggests that certain plants, such as lavender, [valerian](https:\/\/www.medicalnewstoday.com\/articles\/valerian-root), lemon balm, and [kava extract](https:\/\/www.medicalnewstoday.com\/articles\/324015), may help improve general anxiety symptoms. However, further research is necessary to support many of these claims and whether they are effective for panic disorders.\n\nPeople can speak with a healthcare professional for help creating an individualized treatment plan that works best for them.\n\n**»LEARN MORE:**[How to treat anxiety naturally](https:\/\/www.medicalnewstoday.com\/articles\/322396)\n\n## [What to do when someone else is having a panic attack]()\nIf someone else is having a panic attack, a person can talk them through a few of the methods above. For instance, help them find a peaceful spot, encourage them to take slow, deep breaths, and ask them to focus on a nearby object.\n\nIf you do not know the person, introduce yourself and ask if they need help. Ask if they have had a panic attack before, and if so, what helps them regain control.\n\nPeople can also try the following tips when someone else is having a panic attack:\n\n- Remaining calm, as this may help them relax a little more.\n- Suggesting they move to a quiet spot nearby and helping them find one.\n- Reminding the person that panic attacks always end.\n- Staying positive and nonjudgmental. Avoid validating any negative statements.\n- Initiating a gentle, friendly conversation to distract them and help them feel safe.\n- Avoiding the approach of telling them to calm down or that there is nothing to worry about, as this devalues their emotions.\n- Staying with them. If they feel they need to be alone, ensure they remain visible.\n\n**»LEARN MORE:**[How to help someone who is having a panic attack](https:\/\/www.medicalnewstoday.com\/articles\/how-to-help-someone-who-is-having-a-panic-attack)\n\n## [When to seek help]()\nPanic attacks can be frightening and disorienting. If someone is worried about a panic attack, they can ask a doctor for more help. A doctor can explain short-term coping methods and long-term treatment options.\n\nRecurring or severe panic attacks can be a symptom of [panic disorder](https:\/\/www.medicalnewstoday.com\/articles\/8872). This condition affects [2% to 3%](https:\/\/adaa.org\/understanding-anxiety\/panic-disorder) of people in the United States each year.\n\nPeople may want to talk with a healthcare professional if their panic attacks:\n\n- are recurring and unexpected\n- get in the way of daily life\n- do not pass or improve with home coping methods\n\nThe symptoms of a panic attack can resemble those of a [heart attack](https:\/\/www.medicalnewstoday.com\/articles\/322797). These include chest pain, anxiety, and sweating. If someone suspects a heart attack or stroke, they need immediate medical attention.\n\n## [Summary]()\nIt is not always possible to predict panic attacks, but having a plan in place for when they do occur can help a person feel more in control.\n\nWays to do this can include finding a peaceful spot and practicing deep breathing methods and grounding techniques.\n\nPeople can also adopt long-term strategies to reduce the occurrence or frequency of panic attacks, such as trying therapy and learning how to manage anxiety in daily life.\n\n- [Mental Health](https:\/\/www.medicalnewstoday.com\/categories\/mental-health)\n- [Anxiety \/ Stress](https:\/\/www.medicalnewstoday.com\/categories\/anxiety)\n- [Psychology \/ Psychiatry](https:\/\/www.medicalnewstoday.com\/categories\/psychology-psychiatry)\n\n### How we reviewed this article:\nSources\n\nMedical News Today 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.medicalnewstoday.com\/articles\/process).\n\n- Álvarez-Pérez Y, et al. (2022). Effectiveness of mantra-based meditation on mental health: A systematic review and meta-analysis.  \n  <https:\/\/www.mdpi.com\/1660-4601\/19\/6\/3380>\n- Banushi B, et al. (2023). Breathwork interventions for adults with clinically diagnosed anxiety disorders: A scoping review.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9954474\/>\n- Cackovic C, et al. (2023). Panic disorder.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK430973\/>\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- Fisher J, et al. (2024). Panic attacks: Recognizing and managing panic attacks and preventing future attacks.  \n  <https:\/\/www.health.harvard.edu\/mind-and-mood\/panic-attacks-recognizing-and-managing-panic-attacks-and-preventing-future-attacks>\n- Gupta A, et al. (2023). 5 tips for using interoceptive exposure to face your fears.  \n  <https:\/\/adaa.org\/learn-from-us\/from-the-experts\/blog-posts\/consumer\/5-tips-using-interoceptive-exposure-face-your>\n- Kenda M, et al. (2022). Medicinal plants used for anxiety, depression, or stress treatment: An update.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9500625\/>\n- Machado S, et al. (2022). Can regular physical exercise be a treatment for panic disorder? A systematic review.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/35077254\/>\n- Melaragno AJ. (2021). Pharmacotherapy for anxiety disorders: From first-line options to treatment resistance.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8475920\/>\n- Panic disorder. (2022).  \n  <https:\/\/adaa.org\/understanding-anxiety\/panic-disorder>\n- Symptoms: Panic disorder. (2021).  \n  <https:\/\/adaa.org\/understanding-anxiety\/panic-disorder-agoraphobia\/symptoms>\n- Toussaint L, et al. (2021). Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8272667\/>\n\nShare this article\n\n![](https:\/\/i0.wp.com\/post.medicalnewstoday.com\/wp-content\/uploads\/2024\/07\/New-Matthew-Boland-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Matthew Boland, PhD]() — Written by [Jamie Smith]() —  [Updated on April 29, 2025]()\n\n## Latest news\n- [Could probiotics, dietary changes help protect brain health as we age?](https:\/\/www.medicalnewstoday.com\/articles\/could-probiotics-dietary-changes-help-protect-brain-health-as-we-age)\n- [9 steps to improve heart health, per new dietary guidance from AHA](https:\/\/www.medicalnewstoday.com\/articles\/9-steps-improve-heart-health-diet-guidance-aha)\n- [AI model can accurately predict liver cancer risk, study suggests](https:\/\/www.medicalnewstoday.com\/articles\/ai-model-accurately-predict-liver-cancer-risk)\n- [AI-powered stroke tool linked to improved patient outcomes in large clinical trial](https:\/\/www.medicalnewstoday.com\/articles\/ai-powered-stroke-tool-linked-improved-patient-outcomes-large-clinical-trial)\n- [Eating same meals on repeat, and more at weekends may help you lose more weight](https:\/\/www.medicalnewstoday.com\/articles\/eating-same-meals-repeat-more-weekends-may-help-lose-more-weight)\n\n### Related Coverage\n- [Can a panic attack be fatal?](https:\/\/www.medicalnewstoday.com\/articles\/can-you-die-from-a-panic-attack?utm_source=ReadNext)\n  \n  Medically reviewed by [Ashleigh Golden, PsyD](https:\/\/www.medicalnewstoday.com\/reviewers)\n  \n  [A panic attack can be so overwhelming that a person may fear they are going to die. Read on to learn more about panic attacks, and how people can stop…](https:\/\/www.medicalnewstoday.com\/articles\/can-you-die-from-a-panic-attack?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.medicalnewstoday.com\/articles\/can-you-die-from-a-panic-attack?utm_source=ReadNext)\n- [What to know about panic attacks at night](https:\/\/www.medicalnewstoday.com\/articles\/324531?utm_source=ReadNext)\n  \n  Medically reviewed by [Timothy J. Legg, PhD, PsyD](https:\/\/www.medicalnewstoday.com\/reviewers)\n  \n  [Panic attacks occur when a person experiences a sudden onset of fear and distress. Panic attacks can also happen at night and possibly wake a person…](https:\/\/www.medicalnewstoday.com\/articles\/324531?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.medicalnewstoday.com\/articles\/324531?utm_source=ReadNext)\n- [How to help someone who is having a panic attack](https:\/\/www.medicalnewstoday.com\/articles\/how-to-help-someone-who-is-having-a-panic-attack?utm_source=ReadNext)\n  \n  Medically reviewed by [Francis Kuehnle, MSN, RN-BC](https:\/\/www.medicalnewstoday.com\/reviewers)\n  \n  [Find out what to do when someone is having a panic attack. We also discuss what to avoid doing, how to help someone breathe, and when to get help.](https:\/\/www.medicalnewstoday.com\/articles\/how-to-help-someone-who-is-having-a-panic-attack?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.medicalnewstoday.com\/articles\/how-to-help-someone-who-is-having-a-panic-attack?utm_source=ReadNext)\n- [Drinking 2 to 3 cups of coffee may reduce stress-related conditions, study suggests](https:\/\/www.medicalnewstoday.com\/articles\/2-3-cups-coffee-daily-reduce-stress-conditions-anxiety-depression?utm_source=ReadNext)\n  \n  [A new study suggests that roughly 2 to 3 cups a day could help reduce the risk of stress-related disorders but more than that may have an opposite…](https:\/\/www.medicalnewstoday.com\/articles\/2-3-cups-coffee-daily-reduce-stress-conditions-anxiety-depression?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.medicalnewstoday.com\/articles\/2-3-cups-coffee-daily-reduce-stress-conditions-anxiety-depression?utm_source=ReadNext)\n- [How to cope with a dentist phobia](https:\/\/www.medicalnewstoday.com\/articles\/dentist-phobia?utm_source=ReadNext)\n  \n  [Dental anxiety and dentist phobias are very common, but they are also treatable. Learn what helps and how to cope during appointments.](https:\/\/www.medicalnewstoday.com\/articles\/dentist-phobia?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.medicalnewstoday.com\/articles\/dentist-phobia?utm_source=ReadNext)\n\n© 2026 Healthline Media UK Ltd, London, UK. All rights reserved. MNT is the registered trade mark of Healthline Media. Healthline Media is an RVO Health Company. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. [See additional information](https:\/\/www.medicalnewstoday.com\/about\/additional-information).\n\n- [About Us](https:\/\/www.medicalnewstoday.com\/about)\n- [Contact Us](https:\/\/www.medicalnewstoday.com\/about\/contact-us)\n- [Terms of Use](https:\/\/www.medicalnewstoday.com\/about\/terms-of-use)\n- [Privacy Policy](https:\/\/www.medicalnewstoday.com\/about\/privacy-policy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.medicalnewstoday.com\/ad-policy)\n\n- [Health Topics](https:\/\/www.medicalnewstoday.com\/directory\/a-b)\n- [Health Hubs](https:\/\/www.medicalnewstoday.com\/articles\/content-hubs)\n- [Medical Affairs](https:\/\/www.medicalnewstoday.com\/about\/reviewers)\n- [Content Integrity](https:\/\/www.medicalnewstoday.com\/about\/content-integrity)\n- [Newsletters](https:\/\/www.medicalnewstoday.com\/newsletter)\n- © 2026 Healthline Media UK Ltd, London, UK. All rights reserved. MNT is the registered trade mark of Healthline Media. Healthline Media is an RVO Health Company. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. [See additional information](https:\/\/www.medicalnewstoday.com\/about\/additional-information).\n\n© 2026 Healthline Media UK Ltd, London, UK. All rights reserved. MNT is the registered trade mark of Healthline Media. Healthline Media is an RVO Health Company. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. [See additional information](https:\/\/www.medicalnewstoday.com\/about\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=medicalnewstoday.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=medicalnewstoday.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.medicalnewstoday.com\/articles\/8872) can cause physical and emotional symptoms, including:\n\n- sweating\n- [rapid breathing](https:\/\/www.medicalnewstoday.com\/articles\/323607)\n- a [racing heartbeat](https:\/\/www.medicalnewstoday.com\/articles\/why-is-my-heart-beating-fast-for-no-reason)\n- feelings of fear and [anxiety](https:\/\/www.medicalnewstoday.com\/articles\/323454)\n- intense and repetitive worrying\n- a sense of impending doom\n\nBelow are 11 methods people can use to help regain control and reduce the symptoms of a panic attack.\n\n1\\. Try muscle relaxation techniques\n\nAnother symptom of panic attacks is [muscle tension](https:\/\/www.medicalnewstoday.com\/articles\/rigid-muscles). Practicing muscle relaxation techniques may help limit an attack. If the mind senses that the body is relaxing, other symptoms — such as rapid breathing — may also diminish.\n\nThis involves tensing up and then relaxing various muscles in turn. A person can do this by:\n\n1. Holding the tension for 5 seconds.\n2. Saying “relax” as they release the muscle.\n3. Letting the muscle relax for 10 seconds before moving on to the next muscle.\n\n2\\. Remember that it will pass\n\nDuring a panic attack, it can help to remember that these feelings will pass and cause no physical harm, however disconcerting it feels at the time.\n\nTry acknowledging that this is a brief period of concentrated anxiety and that it will be over soon. Panic attacks tend to peak within [10 minutes](https:\/\/adaa.org\/understanding-anxiety\/panic-disorder-agoraphobia\/symptoms) of their onset, and then the symptoms will begin to subside.\n\nSome people may also find it helpful to accept that their panic attack is occurring and allow it to pass.\n\n3\\. Take deep breaths\n\n[Deep breathing](https:\/\/www.medicalnewstoday.com\/articles\/diaphragmatic-breathing), also known as diaphragmatic breathing, can [benefit](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9954474\/) people with anxiety disorders and panic attacks.\n\nA person can try breathing slowly and deeply, concentrating on each breath. Breathe deeply from the abdomen, filling the lungs slowly and steadily while counting to four on both the inhalation and the exhalation.\n\n- breathing in for 4 seconds\n- holding the breath for 7 seconds\n- exhaling slowly for 8 seconds\n\n4\\. Find a peaceful spot\n\nSome people may find that certain sights and sounds intensify panic attacks. If possible, try to find a more peaceful spot. This could mean leaving a busy room or leaning against a nearby wall.\n\nSitting in a quiet place can create some mental space and may make it easier to focus on breathing and other coping strategies.\n\n5\\. Focus on an object\n\nWhen distressing thoughts, feelings, or memories overwhelm someone, concentrating on something physical in their environment can help ground them.\n\nFocusing on one stimulus can reduce other stimuli. As the person looks at the item, they may want to think about how it feels, who made it, and its shape. This technique can help reduce the symptoms of a panic attack.\n\nIf someone has recurring panic attacks, they can carry a specific familiar object to help ground them. This could be a smooth stone, a seashell, a small toy, or a hair clip.\n\n[Grounding techniques](https:\/\/www.medicalnewstoday.com\/articles\/grounding-techniques) such as this can help people experiencing panic attacks, anxiety, and trauma. Other grounding techniques could include:\n\n- visualizing a safe place\n- listening to music or focusing on other nearby sounds\n- focusing on the senses\n\n6\\. The 5-4-3-2-1 method\n\nPanic attacks can make a person feel detached from reality. This is because the intensity of the anxiety can overtake other senses.\n\nThe 5-4-3-2-1 method is a grounding technique and a type of [mindfulness](https:\/\/www.medicalnewstoday.com\/articles\/mindfulness-meditation-for-anxiety). It helps direct the person’s focus away from sources of stress.\n\nTo use this method, people can complete each of the following steps slowly and thoroughly:\n\n- **Look at five separate objects:** Think about each one for a short while.\n- **Listen for four distinct sounds:** Consider where they came from and what sets them apart.\n- **Touch three objects:** Consider their texture, temperature, and their uses.\n- **Identify two different smells:** This could be the smell of coffee, soap, or the laundry detergent scent on clothes.\n- **Name one thing you can taste:** Notice the taste in the mouth or try tasting a piece of candy.\n\n7\\. Repeat a mantra\n\nA [mantra](https:\/\/www.medicalnewstoday.com\/articles\/mantras-for-anxiety) is a word, phrase, or sound that may help with focus and provide strength. Internally repeating a mantra [can help](https:\/\/www.mdpi.com\/1660-4601\/19\/6\/3380) reduce feelings of anxiety and stress.\n\nHowever, most research investigating mantras and anxiety uses full meditation rather than just repeating mantras. While there is no research specifically noting that mantras can help with panic attacks, they may still help ease an anxious mind.\n\nThe mantra can take the form of reassurance and may be as simple as, “This too shall pass.” For some, it may have a more spiritual meaning. As a person focuses on gently repeating a mantra, their physical responses may slow, allowing them to regulate their breathing and relax their muscles.\n\n8\\. Walk or do some light exercise\n\nWalking can remove a person from a stressful environment, and the rhythm of walking may also help them regulate their breathing.\n\nMoving around releases hormones called endorphins that relax the body and improve mood. Taking up regular exercise [can help](https:\/\/pubmed.ncbi.nlm.nih.gov\/35077254\/) reduce anxiety over time, which may lead to a reduction in the number or severity of panic attacks.\n\nHowever, it is important to note that in the short term, walking may exacerbate panic symptoms, such as increasing heart rate. Despite this, some evidence highlights that walking can help as a long-term solution. For example, walking may form part of [interoceptive exposure therapy](https:\/\/adaa.org\/learn-from-us\/from-the-experts\/blog-posts\/consumer\/5-tips-using-interoceptive-exposure-face-your), which can help with panic disorders.\n\n9\\. Take any prescribed medications\n\nDepending on the severity of panic attacks, a doctor [may prescribe](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8475920\/) a “use-as-necessary” medication. These medications typically work fast.\n\nSome contain a benzodiazepine or a beta-blocker. [Propranolol](https:\/\/www.medicalnewstoday.com\/articles\/316061) is a [beta-blocker](https:\/\/www.medicalnewstoday.com\/articles\/173068.php) that slows a racing heartbeat and decreases blood pressure.\n\nBenzodiazepines that doctors commonly prescribe for panic attacks include [diazepam](https:\/\/www.medicalnewstoday.com\/articles\/diazepam-oral-tablet) and [alprazolam](https:\/\/www.medicalnewstoday.com\/articles\/263490).\n\nHowever, these medications [can be](https:\/\/www.fda.gov\/drugs\/drug-safety-and-availability\/fda-requiring-boxed-warning-updated-improve-safe-use-benzodiazepine-drug-class) highly habit-forming, so people should use them exactly as their doctor prescribes. Taken with opioids or alcohol, they can have life threatening adverse effects.\n\n10\\. Tell someone\n\nIf panic attacks frequently occur in the same environment, such as a workplace or social space, it may be helpful to inform somebody and let them know what kind of support they can offer if it happens again.\n\nIf an attack occurs in public, telling another person can help. They may be able to locate a quiet spot and prevent others from crowding in.\n\n11\\. Learn your triggers\n\nCertain things may repeatedly trigger panic attacks. By learning to manage or avoid their triggers, people may be able to reduce the frequency and intensity of panic attacks.\n\nPotential triggers could include:\n\n- enclosed spaces\n- crowds\n- money issues\n- public speaking\n- arguments\n\nHowever, some people [may experience](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK430973\/) panic attacks at unexpected times without any specific triggers.\n\nA healthcare professional can help a person determine which triggers a person should aim to avoid and what triggers are helpful to still encounter, even if it does not feel comfortable.\n\nThe following strategies [may help](https:\/\/www.health.harvard.edu\/mind-and-mood\/panic-attacks-recognizing-and-managing-panic-attacks-and-preventing-future-attacks) lower general levels of anxiety and prevent panic attacks:\n\n- **Cognitive behavioral therapy (CBT):** [CBT](https:\/\/www.medicalnewstoday.com\/articles\/296579) can give people the tools to reduce stress and increase their tolerance to fearful situations. It may be an effective treatment method for panic attacks.\n- **Exposure therapy:** [Exposure therapy](https:\/\/www.medicalnewstoday.com\/articles\/exposure-therapy) is a type of behavioral therapy where a therapist exposes a person to potential triggers in a safe space to help reduce their feelings of anxiety and distress.\n- **Breathing exercises:** Learning to practice slow, deep breathing as a general relaxation method outside of panic attacks makes it easier to practice deep breathing during an attack.\n- **Meditation:** Regular meditation is a good way to help relieve stress, promote peacefulness, and regulate breathing.\n- **Speaking with a trusted friend:** Social support can ease anxiety and make someone feel less alone.\n- **Taking regular exercise:** This can improve sleep, reduce tension, and produce endorphins, which make a person feel happier and more relaxed.\n- **Talking therapy:** If anxiety or panic regularly affects a person’s life, a mental health professional can offer support, reassurance, and advice. [Therapy](https:\/\/www.medicalnewstoday.com\/articles\/types-of-therapy) can help people discover the causes of their anxiety and develop effective coping methods.\n- **Lifestyle changes:** Measures such as [proper hydration](https:\/\/www.medicalnewstoday.com\/articles\/306638), following a [healthy, balanced diet](https:\/\/www.medicalnewstoday.com\/articles\/153998), and avoiding or reducing [alcohol](https:\/\/www.medicalnewstoday.com\/articles\/326597), [smoking](https:\/\/www.medicalnewstoday.com\/articles\/241302), and [caffeine](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-caffeine) may help reduce anxiety.\n\nSome [2022 research](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9500625\/) suggests that certain plants, such as lavender, [valerian](https:\/\/www.medicalnewstoday.com\/articles\/valerian-root), lemon balm, and [kava extract](https:\/\/www.medicalnewstoday.com\/articles\/324015), may help improve general anxiety symptoms. However, further research is necessary to support many of these claims and whether they are effective for panic disorders.\n\nPeople can speak with a healthcare professional for help creating an individualized treatment plan that works best for them.\n\nIf someone else is having a panic attack, a person can talk them through a few of the methods above. For instance, help them find a peaceful spot, encourage them to take slow, deep breaths, and ask them to focus on a nearby object.\n\nIf you do not know the person, introduce yourself and ask if they need help. Ask if they have had a panic attack before, and if so, what helps them regain control.\n\nPeople can also try the following tips when someone else is having a panic attack:\n\n- Remaining calm, as this may help them relax a little more.\n- Suggesting they move to a quiet spot nearby and helping them find one.\n- Reminding the person that panic attacks always end.\n- Staying positive and nonjudgmental. Avoid validating any negative statements.\n- Initiating a gentle, friendly conversation to distract them and help them feel safe.\n- Avoiding the approach of telling them to calm down or that there is nothing to worry about, as this devalues their emotions.\n- Staying with them. If they feel they need to be alone, ensure they remain visible.\n\nPanic attacks can be frightening and disorienting. If someone is worried about a panic attack, they can ask a doctor for more help. A doctor can explain short-term coping methods and long-term treatment options.\n\nRecurring or severe panic attacks can be a symptom of [panic disorder](https:\/\/www.medicalnewstoday.com\/articles\/8872). This condition affects [2% to 3%](https:\/\/adaa.org\/understanding-anxiety\/panic-disorder) of people in the United States each year.\n\nPeople may want to talk with a healthcare professional if their panic attacks:\n\n- are recurring and unexpected\n- get in the way of daily life\n- do not pass or improve with home coping methods\n\nThe symptoms of a panic attack can resemble those of a [heart attack](https:\/\/www.medicalnewstoday.com\/articles\/322797). These include chest pain, anxiety, and sweating. If someone suspects a heart attack or stroke, they need immediate medical attention.\n\nIt is not always possible to predict panic attacks, but having a plan in place for when they do occur can help a person feel more in control.\n\nWays to do this can include finding a peaceful spot and practicing deep breathing methods and grounding techniques.\n\nPeople can also adopt long-term strategies to reduce the occurrence or frequency of panic attacks, such as trying therapy and learning how to manage anxiety in daily life.","meta_canonical":null}

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Meta Description	Panic attacks can be sudden and overpowering. Knowing what to do can help people regain control. This article looks at 11 ways to stop a panic attack.
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Boilerpipe Text	Panic attacks can cause physical and emotional symptoms, including: sweating rapid breathing a racing heartbeat feelings of fear and anxiety intense and repetitive worrying a sense of impending doom Below are 11 methods people can use to help regain control and reduce the symptoms of a panic attack. 1. Try muscle relaxation techniques Another symptom of panic attacks is muscle tension . Practicing muscle relaxation techniques may help limit an attack. If the mind senses that the body is relaxing, other symptoms — such as rapid breathing — may also diminish. This involves tensing up and then relaxing various muscles in turn. A person can do this by: Holding the tension for 5 seconds. Saying “relax” as they release the muscle. Letting the muscle relax for 10 seconds before moving on to the next muscle. 2. Remember that it will pass During a panic attack, it can help to remember that these feelings will pass and cause no physical harm, however disconcerting it feels at the time. Try acknowledging that this is a brief period of concentrated anxiety and that it will be over soon. Panic attacks tend to peak within 10 minutes of their onset, and then the symptoms will begin to subside. Some people may also find it helpful to accept that their panic attack is occurring and allow it to pass. 3. Take deep breaths Deep breathing , also known as diaphragmatic breathing, can benefit people with anxiety disorders and panic attacks. A person can try breathing slowly and deeply, concentrating on each breath. Breathe deeply from the abdomen, filling the lungs slowly and steadily while counting to four on both the inhalation and the exhalation. breathing in for 4 seconds holding the breath for 7 seconds exhaling slowly for 8 seconds 4. Find a peaceful spot Some people may find that certain sights and sounds intensify panic attacks. If possible, try to find a more peaceful spot. This could mean leaving a busy room or leaning against a nearby wall. Sitting in a quiet place can create some mental space and may make it easier to focus on breathing and other coping strategies. 5. Focus on an object When distressing thoughts, feelings, or memories overwhelm someone, concentrating on something physical in their environment can help ground them. Focusing on one stimulus can reduce other stimuli. As the person looks at the item, they may want to think about how it feels, who made it, and its shape. This technique can help reduce the symptoms of a panic attack. If someone has recurring panic attacks, they can carry a specific familiar object to help ground them. This could be a smooth stone, a seashell, a small toy, or a hair clip. Grounding techniques such as this can help people experiencing panic attacks, anxiety, and trauma. Other grounding techniques could include: visualizing a safe place listening to music or focusing on other nearby sounds focusing on the senses 6. The 5-4-3-2-1 method Panic attacks can make a person feel detached from reality. This is because the intensity of the anxiety can overtake other senses. The 5-4-3-2-1 method is a grounding technique and a type of mindfulness . It helps direct the person’s focus away from sources of stress. To use this method, people can complete each of the following steps slowly and thoroughly: Look at five separate objects: Think about each one for a short while. Listen for four distinct sounds: Consider where they came from and what sets them apart. Touch three objects: Consider their texture, temperature, and their uses. Identify two different smells: This could be the smell of coffee, soap, or the laundry detergent scent on clothes. Name one thing you can taste: Notice the taste in the mouth or try tasting a piece of candy. 7. Repeat a mantra A mantra is a word, phrase, or sound that may help with focus and provide strength. Internally repeating a mantra can help reduce feelings of anxiety and stress. However, most research investigating mantras and anxiety uses full meditation rather than just repeating mantras. While there is no research specifically noting that mantras can help with panic attacks, they may still help ease an anxious mind. The mantra can take the form of reassurance and may be as simple as, “This too shall pass.” For some, it may have a more spiritual meaning. As a person focuses on gently repeating a mantra, their physical responses may slow, allowing them to regulate their breathing and relax their muscles. 8. Walk or do some light exercise Walking can remove a person from a stressful environment, and the rhythm of walking may also help them regulate their breathing. Moving around releases hormones called endorphins that relax the body and improve mood. Taking up regular exercise can help reduce anxiety over time, which may lead to a reduction in the number or severity of panic attacks. However, it is important to note that in the short term, walking may exacerbate panic symptoms, such as increasing heart rate. Despite this, some evidence highlights that walking can help as a long-term solution. For example, walking may form part of interoceptive exposure therapy , which can help with panic disorders. 9. Take any prescribed medications Depending on the severity of panic attacks, a doctor may prescribe a “use-as-necessary” medication. These medications typically work fast. Some contain a benzodiazepine or a beta-blocker. Propranolol is a beta-blocker that slows a racing heartbeat and decreases blood pressure. Benzodiazepines that doctors commonly prescribe for panic attacks include diazepam and alprazolam . However, these medications can be highly habit-forming, so people should use them exactly as their doctor prescribes. Taken with opioids or alcohol, they can have life threatening adverse effects. 10. Tell someone If panic attacks frequently occur in the same environment, such as a workplace or social space, it may be helpful to inform somebody and let them know what kind of support they can offer if it happens again. If an attack occurs in public, telling another person can help. They may be able to locate a quiet spot and prevent others from crowding in. 11. Learn your triggers Certain things may repeatedly trigger panic attacks. By learning to manage or avoid their triggers, people may be able to reduce the frequency and intensity of panic attacks. Potential triggers could include: enclosed spaces crowds money issues public speaking arguments However, some people may experience panic attacks at unexpected times without any specific triggers. A healthcare professional can help a person determine which triggers a person should aim to avoid and what triggers are helpful to still encounter, even if it does not feel comfortable. The following strategies may help lower general levels of anxiety and prevent panic attacks: Cognitive behavioral therapy (CBT): CBT can give people the tools to reduce stress and increase their tolerance to fearful situations. It may be an effective treatment method for panic attacks. Exposure therapy: Exposure therapy is a type of behavioral therapy where a therapist exposes a person to potential triggers in a safe space to help reduce their feelings of anxiety and distress. Breathing exercises: Learning to practice slow, deep breathing as a general relaxation method outside of panic attacks makes it easier to practice deep breathing during an attack. Meditation: Regular meditation is a good way to help relieve stress, promote peacefulness, and regulate breathing. Speaking with a trusted friend: Social support can ease anxiety and make someone feel less alone. Taking regular exercise: This can improve sleep, reduce tension, and produce endorphins, which make a person feel happier and more relaxed. Talking therapy: If anxiety or panic regularly affects a person’s life, a mental health professional can offer support, reassurance, and advice. Therapy can help people discover the causes of their anxiety and develop effective coping methods. Lifestyle changes: Measures such as proper hydration , following a healthy, balanced diet , and avoiding or reducing alcohol , smoking , and caffeine may help reduce anxiety. Some 2022 research suggests that certain plants, such as lavender, valerian , lemon balm, and kava extract , may help improve general anxiety symptoms. However, further research is necessary to support many of these claims and whether they are effective for panic disorders. People can speak with a healthcare professional for help creating an individualized treatment plan that works best for them. If someone else is having a panic attack, a person can talk them through a few of the methods above. For instance, help them find a peaceful spot, encourage them to take slow, deep breaths, and ask them to focus on a nearby object. If you do not know the person, introduce yourself and ask if they need help. Ask if they have had a panic attack before, and if so, what helps them regain control. People can also try the following tips when someone else is having a panic attack: Remaining calm, as this may help them relax a little more. Suggesting they move to a quiet spot nearby and helping them find one. Reminding the person that panic attacks always end. Staying positive and nonjudgmental. Avoid validating any negative statements. Initiating a gentle, friendly conversation to distract them and help them feel safe. Avoiding the approach of telling them to calm down or that there is nothing to worry about, as this devalues their emotions. Staying with them. If they feel they need to be alone, ensure they remain visible. Panic attacks can be frightening and disorienting. If someone is worried about a panic attack, they can ask a doctor for more help. A doctor can explain short-term coping methods and long-term treatment options. Recurring or severe panic attacks can be a symptom of panic disorder . This condition affects 2% to 3% of people in the United States each year. People may want to talk with a healthcare professional if their panic attacks: are recurring and unexpected get in the way of daily life do not pass or improve with home coping methods The symptoms of a panic attack can resemble those of a heart attack . These include chest pain, anxiety, and sweating. If someone suspects a heart attack or stroke, they need immediate medical attention. It is not always possible to predict panic attacks, but having a plan in place for when they do occur can help a person feel more in control. Ways to do this can include finding a peaceful spot and practicing deep breathing methods and grounding techniques. People can also adopt long-term strategies to reduce the occurrence or frequency of panic attacks, such as trying therapy and learning how to manage anxiety in daily life.
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Paranoia](https://www.medicalnewstoday.com/articles/paranoia-vs-anxiety) - [Adjustment Disorder](https://www.medicalnewstoday.com/articles/adjustment-disorder-with-anxiety) # How can you stop a panic attack? ![](https://i0.wp.com/post.medicalnewstoday.com/wp-content/uploads/2024/07/New-Matthew-Boland-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Matthew Boland, PhD]() — Written by [Jamie Smith]() — [Updated on April 29, 2025]() - [Methods](https://www.medicalnewstoday.com/articles/321510#methods) - [Reducing anxiety](https://www.medicalnewstoday.com/articles/321510#reducing-anxiety) - [Helping someone else](https://www.medicalnewstoday.com/articles/321510#helping-someone-else) - [Seeking help](https://www.medicalnewstoday.com/articles/321510#seeking-help) - [Summary](https://www.medicalnewstoday.com/articles/321510#summary) Panic attacks can be sudden and overpowering. Steps such as deep breathing, grounding techniques, light exercise, or repeating a mantra may help relieve the symptoms of a panic attack. People cannot always predict panic attacks, but making a plan of what to do when they happen can help a person feel more in control and make panic attacks easier to manage. This article looks at 11 ways to stop a panic attack, general methods for reducing anxiety, and how to help when someone else is having a panic attack. * ## [11 ways to stop a panic attack]() [Panic attacks](https://www.medicalnewstoday.com/articles/8872) can cause physical and emotional symptoms, including: - sweating - [rapid breathing](https://www.medicalnewstoday.com/articles/323607) - a [racing heartbeat](https://www.medicalnewstoday.com/articles/why-is-my-heart-beating-fast-for-no-reason) - feelings of fear and [anxiety](https://www.medicalnewstoday.com/articles/323454) - intense and repetitive worrying - a sense of impending doom Below are 11 methods people can use to help regain control and reduce the symptoms of a panic attack. ### 1\. Try muscle relaxation techniques Another symptom of panic attacks is [muscle tension](https://www.medicalnewstoday.com/articles/rigid-muscles). Practicing muscle relaxation techniques may help limit an attack. If the mind senses that the body is relaxing, other symptoms — such as rapid breathing — may also diminish. A technique called [progressive muscle relaxation](https://www.medicalnewstoday.com/articles/progressive-muscle-relaxation-pmr) is a popular, [effective method](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8272667/) for coping with anxiety and panic attacks. This involves tensing up and then relaxing various muscles in turn. A person can do this by: 1. Holding the tension for 5 seconds. 2. Saying “relax” as they release the muscle. 3. Letting the muscle relax for 10 seconds before moving on to the next muscle. ### 2\. Remember that it will pass During a panic attack, it can help to remember that these feelings will pass and cause no physical harm, however disconcerting it feels at the time. Try acknowledging that this is a brief period of concentrated anxiety and that it will be over soon. Panic attacks tend to peak within [10 minutes](https://adaa.org/understanding-anxiety/panic-disorder-agoraphobia/symptoms) of their onset, and then the symptoms will begin to subside. Some people may also find it helpful to accept that their panic attack is occurring and allow it to pass. ### 3\. Take deep breaths [Deep breathing](https://www.medicalnewstoday.com/articles/diaphragmatic-breathing), also known as diaphragmatic breathing, can [benefit](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9954474/) people with anxiety disorders and panic attacks. A person can try breathing slowly and deeply, concentrating on each breath. Breathe deeply from the abdomen, filling the lungs slowly and steadily while counting to four on both the inhalation and the exhalation. People can also try [4-7-8 breathing](https://www.medicalnewstoday.com/articles/324417). This involves: - breathing in for 4 seconds - holding the breath for 7 seconds - exhaling slowly for 8 seconds ### 4\. Find a peaceful spot Some people may find that certain sights and sounds intensify panic attacks. If possible, try to find a more peaceful spot. This could mean leaving a busy room or leaning against a nearby wall. Sitting in a quiet place can create some mental space and may make it easier to focus on breathing and other coping strategies. ### 5\. Focus on an object When distressing thoughts, feelings, or memories overwhelm someone, concentrating on something physical in their environment can help ground them. Focusing on one stimulus can reduce other stimuli. As the person looks at the item, they may want to think about how it feels, who made it, and its shape. This technique can help reduce the symptoms of a panic attack. If someone has recurring panic attacks, they can carry a specific familiar object to help ground them. This could be a smooth stone, a seashell, a small toy, or a hair clip. [Grounding techniques](https://www.medicalnewstoday.com/articles/grounding-techniques) such as this can help people experiencing panic attacks, anxiety, and trauma. Other grounding techniques could include: - visualizing a safe place - listening to music or focusing on other nearby sounds - focusing on the senses ### 6\. The 5-4-3-2-1 method Panic attacks can make a person feel detached from reality. This is because the intensity of the anxiety can overtake other senses. The 5-4-3-2-1 method is a grounding technique and a type of [mindfulness](https://www.medicalnewstoday.com/articles/mindfulness-meditation-for-anxiety). It helps direct the person’s focus away from sources of stress. To use this method, people can complete each of the following steps slowly and thoroughly: - Look at five separate objects: Think about each one for a short while. - Listen for four distinct sounds: Consider where they came from and what sets them apart. - Touch three objects: Consider their texture, temperature, and their uses. - Identify two different smells: This could be the smell of coffee, soap, or the laundry detergent scent on clothes. - Name one thing you can taste: Notice the taste in the mouth or try tasting a piece of candy. ### 7\. Repeat a mantra A [mantra](https://www.medicalnewstoday.com/articles/mantras-for-anxiety) is a word, phrase, or sound that may help with focus and provide strength. Internally repeating a mantra [can help](https://www.mdpi.com/1660-4601/19/6/3380) reduce feelings of anxiety and stress. However, most research investigating mantras and anxiety uses full meditation rather than just repeating mantras. While there is no research specifically noting that mantras can help with panic attacks, they may still help ease an anxious mind. »LEARN MORE:[What to know about mantras for anxiety](https://www.medicalnewstoday.com/articles/mantras-for-anxiety) The mantra can take the form of reassurance and may be as simple as, “This too shall pass.” For some, it may have a more spiritual meaning. As a person focuses on gently repeating a mantra, their physical responses may slow, allowing them to regulate their breathing and relax their muscles. ### 8\. Walk or do some light exercise Walking can remove a person from a stressful environment, and the rhythm of walking may also help them regulate their breathing. Moving around releases hormones called endorphins that relax the body and improve mood. Taking up regular exercise [can help](https://pubmed.ncbi.nlm.nih.gov/35077254/) reduce anxiety over time, which may lead to a reduction in the number or severity of panic attacks. However, it is important to note that in the short term, walking may exacerbate panic symptoms, such as increasing heart rate. Despite this, some evidence highlights that walking can help as a long-term solution. For example, walking may form part of [interoceptive exposure therapy](https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/5-tips-using-interoceptive-exposure-face-your), which can help with panic disorders. »LEARN MORE:[What to know about exercise and how to start](https://www.medicalnewstoday.com/articles/153390) ### 9\. Take any prescribed medications Depending on the severity of panic attacks, a doctor [may prescribe](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8475920/) a “use-as-necessary” medication. These medications typically work fast. Some contain a benzodiazepine or a beta-blocker. [Propranolol](https://www.medicalnewstoday.com/articles/316061) is a [beta-blocker](https://www.medicalnewstoday.com/articles/173068.php) that slows a racing heartbeat and decreases blood pressure. Benzodiazepines that doctors commonly prescribe for panic attacks include [diazepam](https://www.medicalnewstoday.com/articles/diazepam-oral-tablet) and [alprazolam](https://www.medicalnewstoday.com/articles/263490). However, these medications [can be](https://www.fda.gov/drugs/drug-safety-and-availability/fda-requiring-boxed-warning-updated-improve-safe-use-benzodiazepine-drug-class) highly habit-forming, so people should use them exactly as their doctor prescribes. Taken with opioids or alcohol, they can have life threatening adverse effects. A doctor may also prescribe [selective serotonin reuptake inhibitors (SSRIs)](https://www.medicalnewstoday.com/articles/ssri-vs-snri), which can help prevent panic attacks from occurring in the first place. ### 10\. Tell someone If panic attacks frequently occur in the same environment, such as a workplace or social space, it may be helpful to inform somebody and let them know what kind of support they can offer if it happens again. If an attack occurs in public, telling another person can help. They may be able to locate a quiet spot and prevent others from crowding in. ### 11\. Learn your triggers Certain things may repeatedly trigger panic attacks. By learning to manage or avoid their triggers, people may be able to reduce the frequency and intensity of panic attacks. Potential triggers could include: - enclosed spaces - crowds - money issues - public speaking - arguments However, some people [may experience](https://www.ncbi.nlm.nih.gov/books/NBK430973/) panic attacks at unexpected times without any specific triggers. A healthcare professional can help a person determine which triggers a person should aim to avoid and what triggers are helpful to still encounter, even if it does not feel comfortable. ## [Effective ways to reduce anxiety]() The following strategies [may help](https://www.health.harvard.edu/mind-and-mood/panic-attacks-recognizing-and-managing-panic-attacks-and-preventing-future-attacks) lower general levels of anxiety and prevent panic attacks: - Cognitive behavioral therapy (CBT): [CBT](https://www.medicalnewstoday.com/articles/296579) can give people the tools to reduce stress and increase their tolerance to fearful situations. It may be an effective treatment method for panic attacks. - Exposure therapy: [Exposure therapy](https://www.medicalnewstoday.com/articles/exposure-therapy) is a type of behavioral therapy where a therapist exposes a person to potential triggers in a safe space to help reduce their feelings of anxiety and distress. - Breathing exercises: Learning to practice slow, deep breathing as a general relaxation method outside of panic attacks makes it easier to practice deep breathing during an attack. - Meditation: Regular meditation is a good way to help relieve stress, promote peacefulness, and regulate breathing. - Speaking with a trusted friend: Social support can ease anxiety and make someone feel less alone. - Taking regular exercise: This can improve sleep, reduce tension, and produce endorphins, which make a person feel happier and more relaxed. - Talking therapy: If anxiety or panic regularly affects a person’s life, a mental health professional can offer support, reassurance, and advice. [Therapy](https://www.medicalnewstoday.com/articles/types-of-therapy) can help people discover the causes of their anxiety and develop effective coping methods. - Lifestyle changes: Measures such as [proper hydration](https://www.medicalnewstoday.com/articles/306638), following a [healthy, balanced diet](https://www.medicalnewstoday.com/articles/153998), and avoiding or reducing [alcohol](https://www.medicalnewstoday.com/articles/326597), [smoking](https://www.medicalnewstoday.com/articles/241302), and [caffeine](https://www.medicalnewstoday.com/articles/anxiety-and-caffeine) may help reduce anxiety. Some [2022 research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9500625/) suggests that certain plants, such as lavender, [valerian](https://www.medicalnewstoday.com/articles/valerian-root), lemon balm, and [kava extract](https://www.medicalnewstoday.com/articles/324015), may help improve general anxiety symptoms. However, further research is necessary to support many of these claims and whether they are effective for panic disorders. People can speak with a healthcare professional for help creating an individualized treatment plan that works best for them. »LEARN MORE:[How to treat anxiety naturally](https://www.medicalnewstoday.com/articles/322396) ## [What to do when someone else is having a panic attack]() If someone else is having a panic attack, a person can talk them through a few of the methods above. For instance, help them find a peaceful spot, encourage them to take slow, deep breaths, and ask them to focus on a nearby object. If you do not know the person, introduce yourself and ask if they need help. Ask if they have had a panic attack before, and if so, what helps them regain control. People can also try the following tips when someone else is having a panic attack: - Remaining calm, as this may help them relax a little more. - Suggesting they move to a quiet spot nearby and helping them find one. - Reminding the person that panic attacks always end. - Staying positive and nonjudgmental. Avoid validating any negative statements. - Initiating a gentle, friendly conversation to distract them and help them feel safe. - Avoiding the approach of telling them to calm down or that there is nothing to worry about, as this devalues their emotions. - Staying with them. If they feel they need to be alone, ensure they remain visible. »LEARN MORE:**[How to help someone who is having a panic attack](https://www.medicalnewstoday.com/articles/how-to-help-someone-who-is-having-a-panic-attack) ## [When to seek help]() Panic attacks can be frightening and disorienting. If someone is worried about a panic attack, they can ask a doctor for more help. A doctor can explain short-term coping methods and long-term treatment options. Recurring or severe panic attacks can be a symptom of [panic disorder](https://www.medicalnewstoday.com/articles/8872). This condition affects [2% to 3%](https://adaa.org/understanding-anxiety/panic-disorder) of people in the United States each year. People may want to talk with a healthcare professional if their panic attacks: - are recurring and unexpected - get in the way of daily life - do not pass or improve with home coping methods The symptoms of a panic attack can resemble those of a [heart attack](https://www.medicalnewstoday.com/articles/322797). These include chest pain, anxiety, and sweating. If someone suspects a heart attack or stroke, they need immediate medical attention. ## [Summary]() It is not always possible to predict panic attacks, but having a plan in place for when they do occur can help a person feel more in control. Ways to do this can include finding a peaceful spot and practicing deep breathing methods and grounding techniques. People can also adopt long-term strategies to reduce the occurrence or frequency of panic attacks, such as trying therapy and learning how to manage anxiety in daily life. - [Mental Health](https://www.medicalnewstoday.com/categories/mental-health) - [Anxiety / Stress](https://www.medicalnewstoday.com/categories/anxiety) - [Psychology / Psychiatry](https://www.medicalnewstoday.com/categories/psychology-psychiatry) ### How we reviewed this article: Sources Medical News Today 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.medicalnewstoday.com/articles/process). - Álvarez-Pérez Y, et al. (2022). Effectiveness of mantra-based meditation on mental health: A systematic review and meta-analysis. <https://www.mdpi.com/1660-4601/19/6/3380> - Banushi B, et al. (2023). Breathwork interventions for adults with clinically diagnosed anxiety disorders: A scoping review. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9954474/> - Cackovic C, et al. (2023). Panic disorder. <https://www.ncbi.nlm.nih.gov/books/NBK430973/> - 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> - Fisher J, et al. (2024). Panic attacks: Recognizing and managing panic attacks and preventing future attacks. <https://www.health.harvard.edu/mind-and-mood/panic-attacks-recognizing-and-managing-panic-attacks-and-preventing-future-attacks> - Gupta A, et al. (2023). 5 tips for using interoceptive exposure to face your fears. <https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/5-tips-using-interoceptive-exposure-face-your> - Kenda M, et al. (2022). Medicinal plants used for anxiety, depression, or stress treatment: An update. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9500625/> - Machado S, et al. (2022). Can regular physical exercise be a treatment for panic disorder? A systematic review. <https://pubmed.ncbi.nlm.nih.gov/35077254/> - Melaragno AJ. (2021). Pharmacotherapy for anxiety disorders: From first-line options to treatment resistance. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8475920/> - Panic disorder. (2022). <https://adaa.org/understanding-anxiety/panic-disorder> - Symptoms: Panic disorder. (2021). <https://adaa.org/understanding-anxiety/panic-disorder-agoraphobia/symptoms> - Toussaint L, et al. (2021). Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8272667/> Share this article ![](https://i0.wp.com/post.medicalnewstoday.com/wp-content/uploads/2024/07/New-Matthew-Boland-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Matthew Boland, PhD]() — Written by [Jamie Smith]() — [Updated on April 29, 2025]() ## Latest news - [Could probiotics, dietary changes help protect brain health as we age?](https://www.medicalnewstoday.com/articles/could-probiotics-dietary-changes-help-protect-brain-health-as-we-age) - [9 steps to improve heart health, per new dietary guidance from AHA](https://www.medicalnewstoday.com/articles/9-steps-improve-heart-health-diet-guidance-aha) - [AI model can accurately predict liver cancer risk, study suggests](https://www.medicalnewstoday.com/articles/ai-model-accurately-predict-liver-cancer-risk) - [AI-powered stroke tool linked to improved patient outcomes in large clinical trial](https://www.medicalnewstoday.com/articles/ai-powered-stroke-tool-linked-improved-patient-outcomes-large-clinical-trial) - [Eating same meals on repeat, and more at weekends may help you lose more weight](https://www.medicalnewstoday.com/articles/eating-same-meals-repeat-more-weekends-may-help-lose-more-weight) ### Related Coverage - [Can a panic attack be fatal?](https://www.medicalnewstoday.com/articles/can-you-die-from-a-panic-attack?utm_source=ReadNext) Medically reviewed by [Ashleigh Golden, PsyD](https://www.medicalnewstoday.com/reviewers) [A panic attack can be so overwhelming that a person may fear they are going to die. Read on to learn more about panic attacks, and how people can stop…](https://www.medicalnewstoday.com/articles/can-you-die-from-a-panic-attack?utm_source=ReadNext) [READ MORE](https://www.medicalnewstoday.com/articles/can-you-die-from-a-panic-attack?utm_source=ReadNext) - [What to know about panic attacks at night](https://www.medicalnewstoday.com/articles/324531?utm_source=ReadNext) Medically reviewed by [Timothy J. Legg, PhD, PsyD](https://www.medicalnewstoday.com/reviewers) [Panic attacks occur when a person experiences a sudden onset of fear and distress. Panic attacks can also happen at night and possibly wake a person…](https://www.medicalnewstoday.com/articles/324531?utm_source=ReadNext) [READ MORE](https://www.medicalnewstoday.com/articles/324531?utm_source=ReadNext) - [How to help someone who is having a panic attack](https://www.medicalnewstoday.com/articles/how-to-help-someone-who-is-having-a-panic-attack?utm_source=ReadNext) Medically reviewed by [Francis Kuehnle, MSN, RN-BC](https://www.medicalnewstoday.com/reviewers) [Find out what to do when someone is having a panic attack. We also discuss what to avoid doing, how to help someone breathe, and when to get help.](https://www.medicalnewstoday.com/articles/how-to-help-someone-who-is-having-a-panic-attack?utm_source=ReadNext) [READ MORE](https://www.medicalnewstoday.com/articles/how-to-help-someone-who-is-having-a-panic-attack?utm_source=ReadNext) - [Drinking 2 to 3 cups of coffee may reduce stress-related conditions, study suggests](https://www.medicalnewstoday.com/articles/2-3-cups-coffee-daily-reduce-stress-conditions-anxiety-depression?utm_source=ReadNext) [A new study suggests that roughly 2 to 3 cups a day could help reduce the risk of stress-related disorders but more than that may have an opposite…](https://www.medicalnewstoday.com/articles/2-3-cups-coffee-daily-reduce-stress-conditions-anxiety-depression?utm_source=ReadNext) [READ MORE](https://www.medicalnewstoday.com/articles/2-3-cups-coffee-daily-reduce-stress-conditions-anxiety-depression?utm_source=ReadNext) - [How to cope with a dentist phobia](https://www.medicalnewstoday.com/articles/dentist-phobia?utm_source=ReadNext) [Dental anxiety and dentist phobias are very common, but they are also treatable. Learn what helps and how to cope during appointments.](https://www.medicalnewstoday.com/articles/dentist-phobia?utm_source=ReadNext) [READ MORE](https://www.medicalnewstoday.com/articles/dentist-phobia?utm_source=ReadNext) © 2026 Healthline Media UK Ltd, London, UK. All rights reserved. MNT is the registered trade mark of Healthline Media. Healthline Media is an RVO Health Company. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. 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Readable Markdown	[Panic attacks](https://www.medicalnewstoday.com/articles/8872) can cause physical and emotional symptoms, including: - sweating - [rapid breathing](https://www.medicalnewstoday.com/articles/323607) - a [racing heartbeat](https://www.medicalnewstoday.com/articles/why-is-my-heart-beating-fast-for-no-reason) - feelings of fear and [anxiety](https://www.medicalnewstoday.com/articles/323454) - intense and repetitive worrying - a sense of impending doom Below are 11 methods people can use to help regain control and reduce the symptoms of a panic attack. 1\. Try muscle relaxation techniques Another symptom of panic attacks is [muscle tension](https://www.medicalnewstoday.com/articles/rigid-muscles). Practicing muscle relaxation techniques may help limit an attack. If the mind senses that the body is relaxing, other symptoms — such as rapid breathing — may also diminish. This involves tensing up and then relaxing various muscles in turn. A person can do this by: 1. Holding the tension for 5 seconds. 2. Saying “relax” as they release the muscle. 3. Letting the muscle relax for 10 seconds before moving on to the next muscle. 2\. Remember that it will pass During a panic attack, it can help to remember that these feelings will pass and cause no physical harm, however disconcerting it feels at the time. Try acknowledging that this is a brief period of concentrated anxiety and that it will be over soon. Panic attacks tend to peak within [10 minutes](https://adaa.org/understanding-anxiety/panic-disorder-agoraphobia/symptoms) of their onset, and then the symptoms will begin to subside. Some people may also find it helpful to accept that their panic attack is occurring and allow it to pass. 3\. Take deep breaths [Deep breathing](https://www.medicalnewstoday.com/articles/diaphragmatic-breathing), also known as diaphragmatic breathing, can [benefit](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9954474/) people with anxiety disorders and panic attacks. A person can try breathing slowly and deeply, concentrating on each breath. Breathe deeply from the abdomen, filling the lungs slowly and steadily while counting to four on both the inhalation and the exhalation. - breathing in for 4 seconds - holding the breath for 7 seconds - exhaling slowly for 8 seconds 4\. Find a peaceful spot Some people may find that certain sights and sounds intensify panic attacks. If possible, try to find a more peaceful spot. This could mean leaving a busy room or leaning against a nearby wall. Sitting in a quiet place can create some mental space and may make it easier to focus on breathing and other coping strategies. 5\. Focus on an object When distressing thoughts, feelings, or memories overwhelm someone, concentrating on something physical in their environment can help ground them. Focusing on one stimulus can reduce other stimuli. As the person looks at the item, they may want to think about how it feels, who made it, and its shape. This technique can help reduce the symptoms of a panic attack. If someone has recurring panic attacks, they can carry a specific familiar object to help ground them. This could be a smooth stone, a seashell, a small toy, or a hair clip. [Grounding techniques](https://www.medicalnewstoday.com/articles/grounding-techniques) such as this can help people experiencing panic attacks, anxiety, and trauma. Other grounding techniques could include: - visualizing a safe place - listening to music or focusing on other nearby sounds - focusing on the senses 6\. The 5-4-3-2-1 method Panic attacks can make a person feel detached from reality. This is because the intensity of the anxiety can overtake other senses. The 5-4-3-2-1 method is a grounding technique and a type of [mindfulness](https://www.medicalnewstoday.com/articles/mindfulness-meditation-for-anxiety). It helps direct the person’s focus away from sources of stress. To use this method, people can complete each of the following steps slowly and thoroughly: - Look at five separate objects: Think about each one for a short while. - Listen for four distinct sounds: Consider where they came from and what sets them apart. - Touch three objects: Consider their texture, temperature, and their uses. - Identify two different smells: This could be the smell of coffee, soap, or the laundry detergent scent on clothes. - Name one thing you can taste: Notice the taste in the mouth or try tasting a piece of candy. 7\. Repeat a mantra A [mantra](https://www.medicalnewstoday.com/articles/mantras-for-anxiety) is a word, phrase, or sound that may help with focus and provide strength. Internally repeating a mantra [can help](https://www.mdpi.com/1660-4601/19/6/3380) reduce feelings of anxiety and stress. However, most research investigating mantras and anxiety uses full meditation rather than just repeating mantras. While there is no research specifically noting that mantras can help with panic attacks, they may still help ease an anxious mind. The mantra can take the form of reassurance and may be as simple as, “This too shall pass.” For some, it may have a more spiritual meaning. As a person focuses on gently repeating a mantra, their physical responses may slow, allowing them to regulate their breathing and relax their muscles. 8\. Walk or do some light exercise Walking can remove a person from a stressful environment, and the rhythm of walking may also help them regulate their breathing. Moving around releases hormones called endorphins that relax the body and improve mood. Taking up regular exercise [can help](https://pubmed.ncbi.nlm.nih.gov/35077254/) reduce anxiety over time, which may lead to a reduction in the number or severity of panic attacks. However, it is important to note that in the short term, walking may exacerbate panic symptoms, such as increasing heart rate. Despite this, some evidence highlights that walking can help as a long-term solution. For example, walking may form part of [interoceptive exposure therapy](https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/5-tips-using-interoceptive-exposure-face-your), which can help with panic disorders. 9\. Take any prescribed medications Depending on the severity of panic attacks, a doctor [may prescribe](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8475920/) a “use-as-necessary” medication. These medications typically work fast. Some contain a benzodiazepine or a beta-blocker. [Propranolol](https://www.medicalnewstoday.com/articles/316061) is a [beta-blocker](https://www.medicalnewstoday.com/articles/173068.php) that slows a racing heartbeat and decreases blood pressure. Benzodiazepines that doctors commonly prescribe for panic attacks include [diazepam](https://www.medicalnewstoday.com/articles/diazepam-oral-tablet) and [alprazolam](https://www.medicalnewstoday.com/articles/263490). However, these medications [can be](https://www.fda.gov/drugs/drug-safety-and-availability/fda-requiring-boxed-warning-updated-improve-safe-use-benzodiazepine-drug-class) highly habit-forming, so people should use them exactly as their doctor prescribes. Taken with opioids or alcohol, they can have life threatening adverse effects. 10\. Tell someone If panic attacks frequently occur in the same environment, such as a workplace or social space, it may be helpful to inform somebody and let them know what kind of support they can offer if it happens again. If an attack occurs in public, telling another person can help. They may be able to locate a quiet spot and prevent others from crowding in. 11\. Learn your triggers Certain things may repeatedly trigger panic attacks. By learning to manage or avoid their triggers, people may be able to reduce the frequency and intensity of panic attacks. Potential triggers could include: - enclosed spaces - crowds - money issues - public speaking - arguments However, some people [may experience](https://www.ncbi.nlm.nih.gov/books/NBK430973/) panic attacks at unexpected times without any specific triggers. A healthcare professional can help a person determine which triggers a person should aim to avoid and what triggers are helpful to still encounter, even if it does not feel comfortable. The following strategies [may help](https://www.health.harvard.edu/mind-and-mood/panic-attacks-recognizing-and-managing-panic-attacks-and-preventing-future-attacks) lower general levels of anxiety and prevent panic attacks: - Cognitive behavioral therapy (CBT): [CBT](https://www.medicalnewstoday.com/articles/296579) can give people the tools to reduce stress and increase their tolerance to fearful situations. It may be an effective treatment method for panic attacks. - Exposure therapy: [Exposure therapy](https://www.medicalnewstoday.com/articles/exposure-therapy) is a type of behavioral therapy where a therapist exposes a person to potential triggers in a safe space to help reduce their feelings of anxiety and distress. - Breathing exercises: Learning to practice slow, deep breathing as a general relaxation method outside of panic attacks makes it easier to practice deep breathing during an attack. - Meditation: Regular meditation is a good way to help relieve stress, promote peacefulness, and regulate breathing. - Speaking with a trusted friend: Social support can ease anxiety and make someone feel less alone. - Taking regular exercise: This can improve sleep, reduce tension, and produce endorphins, which make a person feel happier and more relaxed. - Talking therapy: If anxiety or panic regularly affects a person’s life, a mental health professional can offer support, reassurance, and advice. [Therapy](https://www.medicalnewstoday.com/articles/types-of-therapy) can help people discover the causes of their anxiety and develop effective coping methods. - Lifestyle changes: Measures such as [proper hydration](https://www.medicalnewstoday.com/articles/306638), following a [healthy, balanced diet](https://www.medicalnewstoday.com/articles/153998), and avoiding or reducing [alcohol](https://www.medicalnewstoday.com/articles/326597), [smoking](https://www.medicalnewstoday.com/articles/241302), and [caffeine](https://www.medicalnewstoday.com/articles/anxiety-and-caffeine) may help reduce anxiety. Some [2022 research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9500625/) suggests that certain plants, such as lavender, [valerian](https://www.medicalnewstoday.com/articles/valerian-root), lemon balm, and [kava extract](https://www.medicalnewstoday.com/articles/324015), may help improve general anxiety symptoms. However, further research is necessary to support many of these claims and whether they are effective for panic disorders. People can speak with a healthcare professional for help creating an individualized treatment plan that works best for them. If someone else is having a panic attack, a person can talk them through a few of the methods above. For instance, help them find a peaceful spot, encourage them to take slow, deep breaths, and ask them to focus on a nearby object. If you do not know the person, introduce yourself and ask if they need help. Ask if they have had a panic attack before, and if so, what helps them regain control. People can also try the following tips when someone else is having a panic attack: - Remaining calm, as this may help them relax a little more. - Suggesting they move to a quiet spot nearby and helping them find one. - Reminding the person that panic attacks always end. - Staying positive and nonjudgmental. Avoid validating any negative statements. - Initiating a gentle, friendly conversation to distract them and help them feel safe. - Avoiding the approach of telling them to calm down or that there is nothing to worry about, as this devalues their emotions. - Staying with them. If they feel they need to be alone, ensure they remain visible. Panic attacks can be frightening and disorienting. If someone is worried about a panic attack, they can ask a doctor for more help. A doctor can explain short-term coping methods and long-term treatment options. Recurring or severe panic attacks can be a symptom of [panic disorder](https://www.medicalnewstoday.com/articles/8872). This condition affects [2% to 3%](https://adaa.org/understanding-anxiety/panic-disorder) of people in the United States each year. People may want to talk with a healthcare professional if their panic attacks: - are recurring and unexpected - get in the way of daily life - do not pass or improve with home coping methods The symptoms of a panic attack can resemble those of a [heart attack](https://www.medicalnewstoday.com/articles/322797). These include chest pain, anxiety, and sweating. If someone suspects a heart attack or stroke, they need immediate medical attention. It is not always possible to predict panic attacks, but having a plan in place for when they do occur can help a person feel more in control. Ways to do this can include finding a peaceful spot and practicing deep breathing methods and grounding techniques. People can also adopt long-term strategies to reduce the occurrence or frequency of panic attacks, such as trying therapy and learning how to manage anxiety in daily life.
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