The Panic Attack playbook: What to do when it hits
Charu Sharma | Jul 18, 2025, 20:30 IST
( Image credit : Pexels )
Highlight of the story: Panic attacks hit hard, yet you can keep them in check with the right ways. This article acts as a hands-on guide for dealing with panic attacks as they happen. It gives tips on how to stay grounded, ways to breathe easy, and how to get help for your feelings. It points out that being alert, moving, and linking up with others are main ways to calm both body and mind. As panic breaks out more often in today's busy world, knowing how to act when one comes can help a lot.
It begins in a quiet way-a fast beat of the heart, a squeezed chest, breath that gets short all of a sudden. Out of nowhere, you're not just worried, you're sure something is very wrong. You may think you're about to die, get a heart attack, going mad, or slipping away. This is what a panic attack feels like and it's quiet scary. The World Health Organization has said there is a big jump in cases of anxiety, more so among young people who are dealing with school, work, and too much online. Yet, even though panic attacks are strong, you can get through them-and keep them under control.
In the heat of the moment, most of the people confuse panic attack symptoms with something far more life-threatening, like a heart attack or stroke. This fear intensifies the episode and makes you more vulnerable that you already are.
What to do :
~ Acknowledge your reality: Tell yourself, “This is just a panic attack. It will pass.”
~ Time it: Most of the panic attacks peak within 10 minutes and subside within 30–40 minutes.
~ Ground in logic: If you’ve experienced this before and recovered, you will recover again.
During a panic attack, your breathing becomes quiet shallow and rapid, which further triggers the fight-or-flight response. Place one hand on your chest and one on your belly. Your belly, not your chest-should be rising with each breath.
What to do :
~ Inhale through your nose for 4 seconds.
~ Hold your breath for 7 seconds.
~ Exhale through your mouth slowly for 8 seconds.
Repeat this 3–4 times to bring your body back to the calm state.
Panic attacks often spiral because your mind races into irrational and baseless fears: “What if I faint?” “What if I lose control?” Grounding techniques help shift focus from your mind back to your body and environment. This technique engages all your senses and pulls you out of your mental whirlwind.
What to do (Think about) :
~ 5 things you can see
~ 4 things you can touch
~ 3 things you can hear
~ 2 things you can smell
~ 1 thing you can taste
Panic attacks flood and completely fill your body with adrenaline. If you sit frozen, that energy has nowhere to go and will keep building up in your body and make it more tense. One should avoid high-intensity exercises during an attack. Focus on light and restorative movements.
What to do :
~ Shake out your hands and feet to discharge the nervous energy.
~ Do gentle stretches-especially neck and back to release tension.
~ Pace or walk slowly-movement can help reset your nervous system.
Panic thrives in silence. Talking it out-even if it is a single word like “help” or “panic”-interrupts the attack’s loop and signals your brain that help is coming. If you don't have anybody nearby , use voice notes or audio journaling apps to release your feelings.
What to do :
~ Text or call a trusted person. You don’t need to explain-just let them know you're not okay.
~ Use pre-written templates like “Having a panic attack. Can we talk?”
~ Even saying “I’m panicking” out loud to yourself helps release pressure.
So in the end : A panic attack is when your body rings the alarm for no true threat. It's bad, but it won't kill you. The more you know what your body says, the less it can boss you around. In the busy, all-the-time online world of 2025, it's key to know how to deal when panic comes. And now you know. Your breath, your roots, your folks, your tools-these are your anchors. Use them. You are safe. You are tough. You are not by yourself.
FAQs (Frequently Asked Questions) :
Can dehydration or caffeine trigger a panic attack?
Yes, both can increase heart rate and mimic anxiety symptoms, potentially triggering panic.Are panic attacks the same as anxiety attacks?
No—panic attacks are sudden and intense; anxiety builds gradually and is often stress-related.Can panic attacks happen during sleep?
Yes, they're called nocturnal panic attacks and can wake you suddenly with symptoms.
1. Recognize that it is a Panic Attack-not a Heart Attack
Shortening of breath
( Image credit : Pexels )
In the heat of the moment, most of the people confuse panic attack symptoms with something far more life-threatening, like a heart attack or stroke. This fear intensifies the episode and makes you more vulnerable that you already are.
What to do :
~ Acknowledge your reality: Tell yourself, “This is just a panic attack. It will pass.”
~ Time it: Most of the panic attacks peak within 10 minutes and subside within 30–40 minutes.
~ Ground in logic: If you’ve experienced this before and recovered, you will recover again.
2. Breathe-But do it right: The 4-7-8 Rule
The 4-7-8 breathing techn
( Image credit : Times Life Bureau )
During a panic attack, your breathing becomes quiet shallow and rapid, which further triggers the fight-or-flight response. Place one hand on your chest and one on your belly. Your belly, not your chest-should be rising with each breath.
What to do :
~ Inhale through your nose for 4 seconds.
~ Hold your breath for 7 seconds.
~ Exhale through your mouth slowly for 8 seconds.
Repeat this 3–4 times to bring your body back to the calm state.
3. Use Grounding Techniques to Come Back to the Present
54321 grounding technique
( Image credit : Times Life Bureau )
Panic attacks often spiral because your mind races into irrational and baseless fears: “What if I faint?” “What if I lose control?” Grounding techniques help shift focus from your mind back to your body and environment. This technique engages all your senses and pulls you out of your mental whirlwind.
What to do (Think about) :
~ 5 things you can see
~ 4 things you can touch
~ 3 things you can hear
~ 2 things you can smell
~ 1 thing you can taste
4. Move gently: Shake, Stretch, or Walk it off
Person streching
( Image credit : Pexels )
Panic attacks flood and completely fill your body with adrenaline. If you sit frozen, that energy has nowhere to go and will keep building up in your body and make it more tense. One should avoid high-intensity exercises during an attack. Focus on light and restorative movements.
What to do :
~ Shake out your hands and feet to discharge the nervous energy.
~ Do gentle stretches-especially neck and back to release tension.
~ Pace or walk slowly-movement can help reset your nervous system.
5. Talk to someone-Even if it’s just one word
Talking it out helps
( Image credit : Pexels )
Panic thrives in silence. Talking it out-even if it is a single word like “help” or “panic”-interrupts the attack’s loop and signals your brain that help is coming. If you don't have anybody nearby , use voice notes or audio journaling apps to release your feelings.
What to do :
~ Text or call a trusted person. You don’t need to explain-just let them know you're not okay.
~ Use pre-written templates like “Having a panic attack. Can we talk?”
~ Even saying “I’m panicking” out loud to yourself helps release pressure.
So in the end : A panic attack is when your body rings the alarm for no true threat. It's bad, but it won't kill you. The more you know what your body says, the less it can boss you around. In the busy, all-the-time online world of 2025, it's key to know how to deal when panic comes. And now you know. Your breath, your roots, your folks, your tools-these are your anchors. Use them. You are safe. You are tough. You are not by yourself.
FAQs (Frequently Asked Questions) :
Can dehydration or caffeine trigger a panic attack?
Yes, both can increase heart rate and mimic anxiety symptoms, potentially triggering panic.Are panic attacks the same as anxiety attacks?
No—panic attacks are sudden and intense; anxiety builds gradually and is often stress-related.Can panic attacks happen during sleep?
Yes, they're called nocturnal panic attacks and can wake you suddenly with symptoms.