What a panic attack may feel like – and how to help

What a panic attack may feel like – and how to help

Panic attacks can feel terrifying — but understanding what’s happening can help you get through them. 

A panic attack is a sudden wave of intense fear or discomfort. It can come on quickly and may cause symptoms like a racing heart, shortness of breath, dizziness, sweating, nausea or tingling in your hands. Some people even feel detached from their body or worry they’re having a heart attack. 

While they can feel overwhelming, panic attacks are usually not dangerous. Most last 5–20 minutes and fade on their own.

If you experience one, a few things may help bring your body back to calm:

  • Try slow, deep breathing while counting to five
  • Stamp or press your feet into the ground to feel more grounded
  • Focus on your senses — notice what you can see, hear or touch

If someone around you is having a panic attack, the most helpful thing you can do is stay calm and stay with them. Let them know they’re safe and encourage slow breathing.

If panic attacks happen often, reaching out to a mental health professional can help. Anxiety is treatable, and support is available.

The information featured on this site is general in nature. The site provides health information designed to complement your personal health management. It does not provide medical advice or health services and is not meant to replace professional advice or imply coverage of specific clinical services or products. The inclusion of links to other websites does not imply any endorsement of the material on such websites. The inclusion of links to other websites does not imply any endorsement of the material on such websites. The information provided in this blog post reflects the personal views of the author. The blog post contains general health information and is not a substitute for your doctor’s care. Please discuss with your doctor how the information provided is right for you.
SCHEDULE
MEET CLINICIANS
NEW TO THERAPY?
RESOURCES
What a panic attack may feel like – and how to help

What a panic attack may feel like – and how to help

Panic attacks can feel terrifying — but understanding what’s happening can help you get through them. 
Recognizing International Women’s Day

Recognizing International Women’s Day

International Women’s Day is recognized around the world to promote gender equality and advocate for the rights, safety, and well-being of women and girls.
Raising awareness for womens mental health

Raising awareness for womens mental health

Mental health affects everyone — but women and girls worldwide experience higher rates of depression, anxiety, eating disorders, and PTSD due to a mix of biological, social, and economic factors.
Foods that can help support mental well-being

Foods that can help support mental well-being

What you eat doesn’t cause or cure mental health conditions — but research shows that nutrition can play a meaningful role in supporting mood, energy, focus, and brain health.
The importance of gut health

The importance of gut health — and why it matters for more than digestion

Your “gut feeling” isn’t just a saying. Trillions of microorganisms live in your digestive system, forming a complex ecosystem that helps break down food, absorb nutrients, and support your digestive, immune, hormonal, and nervous systems.
How does your body respond to stress?

How does your body respond to stress?

Want to set goals that actually stick? Try this instead. Research shows goals are more successful when they’re specific, flexible, and behavior-focused — not all-or-nothing or perfection-driven.
Want to set goals that actually stick?

Want to set goals that actually stick? Try this instead!

Want to set goals that actually stick? Try this instead. Research shows goals are more successful when they’re specific, flexible, and behavior-focused — not all-or-nothing or perfection-driven.
New Year, Fresh Mindset

New Year, Fresh Mindset

As the year begins, it’s the perfect time to focus on your mental well-being and set the tone for a balanced, joyful year ahead.
Reflect and Reset: How to Process the Past 12 Months and Prepare for the Next

Reflect and Reset: How to Process the Past 12 Months and Prepare for the Next

As the year winds down, it’s natural to reflect on everything that’s happened — the highs, the lows, the changes you embraced, and the goals still in progress.
Making the Most of Your Wellbeing for Special Occasions

Making the Most of Your Wellbeing for Special Occasions

Holidays and special gatherings can bring joy, connection, and excitement — but they can also bring stress, tension, and pressure to “make everything perfect.”
Healthy Coping with Change

Healthy Coping with Change

Change is inevitable. Sometimes it’s exciting, other times it feels overwhelming — but either way, it challenges us to adapt and grow.
Are You Sober Curious?

Are You Sober Curious?

For many, alcohol is a common part of social life — but more and more people are choosing to drink less, or not at all, for personal and wellness reasons. Still, that choice can come with peer pressure: “Why don’t you drink?” … “Come on, just have one!”
Managing the Symptoms of Depression

Managing the Symptoms of Depression

Recovering from depression takes time — and while medication and counseling can help, lifestyle changes play a powerful role in long-term well-being.
Wintertime Depression

Wintertime Depression

If the colder weather and shorter days leave you feeling down, you’re not alone.
A Quick Guide to Mindful Living

A Quick Guide to Mindful Living

Whether your goal is running your first 10k, paying down debt, or simply decluttering your space — big or small, goals can sometimes feel overwhelming.
Achieving Goals Step by Step

Achieving Goals Step by Step

Whether your goal is running your first 10k, paying down debt, or simply decluttering your space — big or small, goals can sometimes feel overwhelming.
Meditation for Anxiety: A Beginner's Guide

Meditation for Anxiety: A Beginner’s Guide

Many different types of meditation can be helpful for anxiety. You may want to try a few to find out which you like best. You can also use different techniques depending on how you feel in each moment
How to Create a Recovery Support Network

How to Create a Recovery Support Network

There are 4 types of people everyone needs in their recovery support network. We’ll walk through each one and discuss why it's important.
World Suicide Prevention Day

World Suicide Prevention Day

While your support is valuable, encourage them to seek professional help from a doctor, mental health professional or a suicide prevention specialist.
How to Talk with Your Teen About Mental Health

How to Talk with Your Teen About Mental Health

For some families, talking about mental health might be an everyday occurrence. For others, it may be unfamiliar and feel a little awkward. But the more you talk about it, the more comfortable it will feel.
How to Calm Back-to-School Nerves

How to Calm Back-to-School Nerves

For some kids, the new year can also bring worries. They may be concerned about their new teacher or about the workload. They could be stressing about who they’ll sit with at lunch. Or they could feel anxious about making the leap to middle school or high school.
Healthy Ways to Help Your Child Navigate Digital Spaces

Healthy Ways to Help Your Child Navigate Digital Spaces

Youth can find a lot of educational, fun and inspiring content online. But they also may come across unsettling, inappropriate and distressing content that can impact their mental health and wellbeing.
Preparing for Transitions: Back to School

Preparing for Transitions: Back to School

Change is tough for most people at any age. Moving grades or schools can bring anxious thoughts and stress. Younger children might tell you through changes in behavior.
What to Know About Virtual Therapy

What to Know About Virtual Therapy

So, you’re thinking about starting therapy and in our digital world you’ve been hearing about virtual therapy (or sometimes called telehealth therapy) as an option. What are the benefits to seeing a mental health practitioner online versus in person?
PreviousNext