Panic attacks are sudden, intense surges of fear or discomfort that peak within minutes. They can feel overwhelming—racing heart, shortness of breath, dizziness, or a sense of losing control—even when there’s no obvious danger. Understanding what they are and what helps can make a real difference when they happen.

What is a panic attack?

A panic attack is a discrete episode of intense fear or discomfort, with several physical and mental symptoms. The National Institute of Mental Health (NIMH) describes them as sudden, with symptoms that peak within minutes. Common signs include a pounding or racing heart, sweating, trembling, shortness of breath or feeling smothered, chest discomfort, nausea, dizziness, chills or heat sensations, numbness or tingling, and feeling detached from reality or from yourself. Many people also have a strong fear of losing control, “going crazy,” or dying.

Attacks often come on quickly and usually ease within 5–20 minutes, though it can feel longer when you’re in the middle of one. They can occur in stressful situations or seemingly out of the blue. Either way, the experience is real and distressing—and there are things you can do to help yourself through it.

What helps in the moment?

Evidence-based strategies that many people find useful during a panic attack include:

• Slowing your breathing – Fast, shallow breathing can worsen symptoms. Slowing and deepening your breath (e.g. slow inhale, longer exhale, or structured patterns like box breathing) can calm the nervous system.
• Grounding – Focusing on your senses brings you back to the present. The 5-4-3-2-1 technique—naming 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste—is a common sensory grounding method (Anxiety Canada).
• Reassuring self-talk – Reminding yourself that the symptoms are temporary, that you’re safe, and that panic attacks are not dangerous can reduce fear and help the episode pass.
• Staying put when safe – If you’re in a safe place, pausing rather than fleeing can help your brain learn that the situation is not actually threatening.

If you have a history of panic attacks, having a small “toolkit” of techniques you’ve practiced when calm can make it easier to use them when anxiety spikes (Mayo Clinic). Some people also find it helpful to have these tools available in one place—for example, on their phone—so they can access them quickly during an attack.

When to get professional help

Occasional panic attacks can often be managed with self-help and lifestyle changes. If attacks are frequent, disrupt your life, or you’re avoiding situations because of fear of panic, it’s worth talking to a doctor or therapist. Cognitive behavioural therapy (CBT) and sometimes medication are effective for panic disorder. If you think you may be having a medical emergency (e.g. heart-related symptoms), seek emergency care right away.