What to Do During a Panic Attack

What to Do During a Panic Attack

When experiencing a panic attack, you should do the following:

• Take Your Medication

Doctors often prescribe specific medications to be taken during a panic attack to reduce the intensity of its symptoms. These are typically anti-anxiety drugs from the benzodiazepine group. It’s important to note that these medications do not treat panic attacks but only alleviate the symptoms. They are usually used short-term, as prolonged use may lead to what is known as dependence.

• Focus on Something

When you’re having a panic attack, choose something and direct all your attention toward it. Observe its details carefully. For example, focus on a wall clock—examine its color, the size and movement of its hands—and describe all of that to yourself. Redirecting your energy away from the panic attack helps its symptoms gradually subside.

• Repeat a Positive Phrase

Part of knowing what to do during a panic attack includes choosing a positive affirmation and repeating it to yourself. For instance, remind yourself that everything will be okay soon. This gives you a sense of calm and reassurance, and it also diverts your attention from the symptoms, helping you overcome the attack.

• Practice Meditation

Mindfulness meditation helps counter the sense of detachment from reality that may accompany a panic attack. It allows you to become aware of the present moment—its sounds, sights, and other sensory experiences—and focus on them instead of the symptoms. Don’t forget to download the Tawazon app, which includes information about different types of meditation, guided practices, and podcasts.

• Control Your Breathing

A panic attack causes rapid breathing, which can lead to hyperventilation and further intensify fear and other symptoms. Follow these steps to regulate your breathing and bring it back to normal:

1. Choose a quiet place to sit or lie down. If you can’t change your location, that’s okay—you can still do these steps anywhere.
2. Inhale slowly through your nose for 3 seconds.
3. Hold your breath for 2 seconds.
4. Exhale slowly through your mouth for 3 seconds.
5. Repeat several times until your breathing becomes steady and calm.

• Distract Yourself with an Activity

Knowing what to do during a panic attack includes engaging in an activity that helps distract your mind from the attack and its symptoms. Examples include:

1. Talking to a friend.
2. Taking a light walk.
3. Imagining yourself in a peaceful and beautiful place.