Managing a Panic Attack

What's happening in your body

A panic attack is your fight-or-flight system firing at full intensity, all at once, often with no obvious trigger. Your heart pounds, your chest tightens, you might feel dizzy, shaky, or like you can't get enough air. Some people feel a sense of unreality, or a fear that something is seriously physically wrong.

It's important to know: as frightening as it feels, a panic attack itself isn't dangerous. It's your body's alarm system overreacting, not a sign of an actual emergency. That said, if you're ever unsure whether what you're experiencing is panic or a medical issue — especially the first time — it's always sensible to get it checked by a medical professional.

In the moment

• Remind yourself: this is panic, it's uncomfortable but not dangerous, and it will pass — usually within 10–20 minutes.
• Slow your exhale. A longer breath out than in tells your nervous system it's safe to stand down.
• Name what you can see, hear, and touch around you (see our grounding guide for the full technique).
• Unclench — deliberately drop your shoulders, unclench your jaw, loosen your hands.
• Avoid fighting it. Trying to force the panic to stop often makes it feel more intense. Let it move through you.

Afterwards

It's common to feel drained, shaky, or embarrassed after a panic attack — that's a normal part of the adrenaline wearing off, not a sign you handled it wrong. Give yourself time to recover rather than jumping straight back into whatever you were doing.

If panic attacks are becoming frequent, or you're starting to organise your life around avoiding situations where one might happen, that's worth addressing with support — either a professional or a coach who understands anxiety.