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Panic attack: get through the next ten minutes

Small steps for right now. This feeling is frightening, and it will pass.

20 items · 5 sections · wellbeing, mental-health, anxiety, health

Start this checklist

Right now (5)

  • Stay where you are, if it is safe
  • Tell yourself: this is panic, it will passMost panic attacks last 5 to 20 minutes.
  • Breathe in through your nose for 4 counts
  • Breathe out slowly for 6 counts, and repeat for 2 minutes
  • Put your feet flat on the floor and feel them push down

Bring yourself back to the room (7)

  • Name 5 things you can see
  • Name 4 things you can touch
  • Name 3 things you can hear
  • Name 2 things you can smell
  • Name 1 thing you can taste
  • Hold something cold, or sip cold water
  • Text or call someone, and tell them you're having a hard moment

Is it something else? (1)

  • Chest pain that spreads, or trouble breathing that does not ease: call for helpIf you are not sure or it is the first time, get checked. 911 US, 999 UK, 112 India.

Afterwards (3)

  • Rest and be kind to yourself: your body has worked hard
  • Drink water and eat something
  • Note where you were and what came before: patterns help

Over the next days (4)

  • Talk to a doctor if attacks keep comingTalking therapies such as CBT can help.
  • Cut back on caffeine and alcohol if they make it worse
  • Try to go back to places you started avoiding, a little at a time
  • If you ever have thoughts of hurting yourself, talk to someone nowUS 988, India Tele-MANAS 14416, others at findahelpline.com.Open

Written from www.nhs.uk

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