How do you stop a panic attack?

During a panic attack, the body activates the fight-or-flight response — a pounding heart, shortness of breath, dizziness, a sense of impending doom. It is terrifying, but not dangerous. What to do:

1. Breathe: inhale slowly for 4 seconds, hold for 2, exhale for 6-8 seconds. The longer exhale activates the parasympathetic nervous system, essentially "switching off" the stress response.

2. Remember: the attack will pass. It always does. Panic attacks typically last 5-20 minutes even without any intervention at all. You will not die, you will not lose your mind, you will not "lose control."

3. Ground yourself: reconnect with the present moment. Name 5 things you see, 4 you hear, 3 you can touch, 2 you smell, 1 you can taste. This shifts attention away from the mental spiral and back to present sensory reality.

4. Do not flee: leaving provides immediate relief but reinforces the fear long-term. If possible, stay where you are until the anxiety subsides — this "teaches" your brain that the situation is safe.

Long-term: treatment with CBT (especially interoceptive exposure — learning to tolerate the physical sensations of panic without spiraling) is highly effective for panic disorder.