Panic Attack: What to Do – 7 Steps That Help Right Now
Key points
- A panic attack is an intense but harmless false alarm from your body. It usually peaks within about 10 minutes and then eases.
- Breathing out slowly, grounding yourself and naming what's happening helps more than fighting it.
- Avoiding places out of fear of the next attack tends to make the fear stronger over time.
- If panic hits and there's no one around, you can talk it through with Psychologist AI at any hour.
Your heart's racing, your chest feels tight and you're sure something is badly wrong, maybe on a packed train into the Sydney CBD, in a supermarket queue or lying awake at 3am. A panic attack is frightening, but it isn't dangerous in itself, and it does pass. Here are seven steps you can use straight away, wherever you are in Australia.
What is a panic attack?
During a panic attack, your body's alarm system goes off even though there's no real danger. Your brain releases stress hormones such as adrenaline, your heart and breathing speed up and your muscles tense: your body is getting ready to fight or run. Because there's no obvious reason for it, many people read the symptoms as a heart attack or a sign they're "losing it". That thought makes the fear bigger, and the fear in turn makes the symptoms stronger.
Typical symptoms
Picture this: you're on a crowded Melbourne tram in the evening peak, it's hot, the doors won't open for another two stops and suddenly you can't get a full breath. Many people describe exactly this kind of moment. Knowing the typical symptoms in advance makes them easier to recognise for what they are, and easier to ride out.
- In your body: racing heart, shortness of breath, tight chest, dizziness, shaking, sweating, tingling in your hands or lips, nausea.
- In your mind: fear of dying, losing control or fainting; feeling detached from yourself or your surroundings.
- In what you do: a strong urge to get out immediately, and afterwards avoiding places where an attack happened.
Panic attack or heart problem?
The symptoms can look alike. This overview doesn't replace a medical check, but it can help you make sense of what's happening.
| More likely a panic attack | Get checked by a doctor straight away |
|---|---|
| Often starts in a stressful or frightening situation | Starts during physical exertion |
| Peaks within minutes, then eases | Pain lasts or keeps getting worse |
| Tingling, shaking, fear of losing control | Pressing pain spreading to the arm, jaw or back |
| Similar episodes before, with normal test results | First time ever, existing heart or health conditions, or older age |
If you're unsure whether it's your heart, call Triple Zero (000). Getting checked is never the wrong call.
7 steps that help right now
- Name it. Tell yourself: "This is a panic attack. It's unpleasant, but it isn't dangerous, and it will pass."
- Breathe out for longer than you breathe in. In for 4 seconds, out for 6. A longer out-breath helps calm your nervous system.
- Ground yourself. Feel your feet on the floor, press your palms together or hold something cold, like a water bottle.
- Try 5-4-3-2-1. Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 you can taste.
- Don't fight it. Let the wave rise and fall. Fighting it tends to keep the fear going for longer.
- Stay put if you can. Staying in the situation teaches your brain that the fear fades on its own.
- Talk about it afterwards. Tell someone what happened. Saying it out loud takes away some of its power.
Many panic attacks happen at night or when you're on your own. In those moments, talking to someone straight away, even an AI, can stop the fear from building.
Everyday exercises
Box breathing. Breathe in for 4 seconds, hold for 4, breathe out for 4, pause for 4. Repeat four or five rounds. Practising every day means the technique comes more easily when you need it.
Progressive muscle relaxation. Tense one muscle group at a time for about 5 seconds, then let it go, working from your feet up to your face. It helps release built-up tension.
Facing feared situations in small steps. If you've started avoiding certain places, go back gradually: first briefly and with someone, then for longer and on your own. Your brain learns there's no danger there.
Keep an eye on caffeine and sleep. Lots of coffee, energy drinks and too little sleep make your body more sensitive to anxiety symptoms. Small changes can make attacks less frequent.
When to get help
If panic attacks keep coming back, you're avoiding situations because you're afraid of the next one, or your daily life is shrinking, you may be dealing with panic disorder. It's very treatable, particularly with cognitive behavioural therapy (CBT). A good first step is your GP: they can rule out physical causes and talk with you about a mental health treatment plan and Medicare-subsidised sessions with a psychologist.
Frequently asked questions
How long does a panic attack last?
It usually peaks within about 10 minutes and then eases. You may feel tired or on edge for a while afterwards.
Can you die from a panic attack?
No. A panic attack feels threatening but isn't life-threatening. If you're not sure whether your symptoms are coming from your heart, call Triple Zero (000).
What helps straight away during a panic attack?
Slow breathing with a long out-breath, grounding yourself with 5-4-3-2-1, and reminding yourself the attack will pass. Don't fight it; let the wave go by.
Can talking to an AI help?
Putting your thoughts into words helps you see them more clearly, and talking to someone straight away can slow the cycle of fear. It's support, not a replacement for therapy.
When should I see a professional?
When attacks keep happening, you're avoiding things or your day-to-day life is affected. Start with your GP. In a crisis, call Lifeline on 13 11 14, or 000 in an emergency.
You don't have to face the fear alone.
Psychologist AI is there when panic hits: it listens and helps you get your bearings again. Private and available around the clock.
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