When a panic attack hits, your body goes into high alert. You might have intense physical sensations, racing thoughts, and a strong urge to escape or make the feeling stop.

It’s very common to try to fight the panic — to push it away or figure out what’s wrong. But focusing hard on stopping it can sometimes make things more intense.

What tends to help more is giving your body something simple and gentle to focus on while the panic passes.

Remind yourself what’s happening

Panic attacks can feel terrifying, especially if you’re not sure what’s happening. Simply naming it can sometimes take the edge off.

You might quietly remind yourself:

  • “This is a panic attack.”
  • “It feels horrible, but it will pass.”
  • “My body is trying to protect me.”
  • “I am safe, even though it doesn’t feel like it right now.”

This won’t make the panic disappear instantly, but it can reduce the fear around the symptoms, which is often what keeps the panic cycle going.

Gently slow your breathing

During panic, breathing often becomes quick and shallow. This can make symptoms like dizziness, tingling or chest tightness worse.

Try to slow your breathing down gently, without forcing it.

  • breathe in slowly through your nose
  • breathe out slowly through your mouth
  • make the out-breath slightly longer than the in-breath
  • let your shoulders soften as you breathe out

If counting helps, try breathing in for 3 and out for 4 or 5. The most important thing is that it feels comfortable and steady, not forced.

Some people also find it helps to breathe lower into the stomach rather than the chest. Place one hand on your stomach and one on your chest — the hand on your stomach should rise as you breathe in.

Practising this when you’re calm makes it easier to use when you’re not. You can also watch our diaphragmatic breathing animation.

Diaphragmatic breathing animation

Read transcript of Diaphragmatic breathing animation

Ground yourself in the present

Panic pulls your mind towards frightening “what if” thoughts. Grounding exercises can help bring your attention back to where you actually are.

You could try:

  • pressing your feet firmly into the floor
  • looking around and naming things you can see
  • holding something cold and focusing on the sensation
  • reminding yourself: “I’m at home. I’m safe. This will pass.”

Some people find the 5–4–3–2–1 exercise helpful:

  • 5 things you can see
  • 4 things you can feel
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

The STOPP technique

If panic or spiralling thoughts are building, a simple step-by-step approach can help some people slow things down. One example is the STOPP technique:

  • S — Stop and pause
  • T — Take a breath
  • O — Observe what is happening
  • P — Pull back and look at the bigger picture
  • P — Practise what helps

You can download the STOPP worksheet for more guidance.

Try not to fight the panic

This is easier said than done, but panic often feels more intense when we urgently try to force it to stop.

Some people find it helps to:

  • let the sensations rise and fall, like a wave
  • remind themselves the feelings will pass
  • focus on getting through the panic rather than making it disappear

You don’t have to make the panic stop. The aim is to ride it out until your body settles.

Make yourself as comfortable as you can

While you’re waiting for the panic to pass, small practical things can help:

  • loosen any tight clothing around your chest or neck
  • sit somewhere comfortable with support behind you
  • take small sips of water
  • move somewhere quieter if you can
  • ask someone you trust to stay with you if that helps

You can also explore our pages on practical strategies for managing anxiety for more ideas on managing anxiety symptoms.

After a panic attack

It’s normal to feel tired, shaky or emotional once a panic attack has passed. Your body has worked hard — give yourself time to recover.

It may help to:

  • rest for a while
  • have some water and something to eat if you haven’t already
  • take things gently for the rest of the day
  • be kind to yourself about what happened

Some people find it useful to put together a small comfort or grounding kit to have ready for difficult moments. This might include things like headphones, a calming scent, sensory items, or a few written reminders of what helps. You can explore the Emergency Bag or Box worksheet for ideas.

If panic attacks are happening often

If panic attacks are becoming frequent, or you’re starting to avoid places or situations because of them, it’s worth getting some support.

Panic attacks are very treatable. Many people find they become much more manageable with the right help.

Speaking to your GP is a good first step. You can also refer yourself directly to the Leeds Mental Wellbeing Service if you’re registered with a Leeds GP, or visit our page on finding support for panic attacks for other local options.

Last updated: June 2026