How can I get through a panic attack?

Some symptoms require urgent medical attention. If you have any of the following, go to an emergency department or call emergency services.

• New or severe chest pain
• Very severe breathing difficulty (much harder to breathe than usual)
• Fainting or loss of consciousness
• Sudden problems with speech, vision, or movement
• Severe suicidal thoughts or risk of harming yourself

The following general strategies may help some people during an attack. They are not a substitute for medical care.

• Try to breathe slowly and deeply; regulating your breath often reduces distress.
• Move to a quieter, safe place and sit down to rest.
• Grounding techniques (for example, naming objects you see around you) can distract and reduce panic.
• Simple muscle‑relaxation actions—such as tensing then releasing your hands—may help.
• Drink water, rest, and monitor your symptoms.

For panic‑like symptoms, the following specialties can guide evaluation and care:

• Mental Health and Illnesses (psychiatry): appropriate for recurrent or life‑impacting anxiety or panic symptoms.
• Psychologist: can offer psychotherapy and coping strategies.
• Family Medicine: useful for initial assessment, ruling out medical causes, and making referrals.
• Neurology: considered if there are neurological signs (for example fainting or seizure‑like events).

To make the visit more useful, note the following information to share with your clinician:

• How often attacks occur and how long they last
• When they first started and possible triggers
• Any family history of similar psychiatric concerns
• Medications or regular supplements you take (if any)
• A brief list of symptoms you experience during attacks

These details can help your clinician during assessment.