How do I calm down during a panic attack?

Concerns & risks

You were trying to get through a normal day when your heart raced, your chest tightened and you felt like you couldn't breathe.

Panic attacks feel scary, but help is available.

Causes & evidence

Panic attacks are intense surges of fear. Symptoms can mimic heart issues. If symptoms are severe, sudden or getting worse, contact a doctor or emergency services.

What to do

1. Breathe slowly: in 4, out 6.
2. Name 5 things you see, 4 you hear.
3. Remind yourself it will pass.
4. Talk to a doctor or therapist.

Common mistakes: Common mistakes: assuming it's always 'just anxiety.' If you've never had this before, or have chest pain, call 911. For known panic attacks, slow breathing and grounding can help. Talk to a provider about treatment. You can call or text 988 for mental health crisis support. Remind yourself it will pass. Try breathing in slowly for four counts and out for six. Name five things you can see.

Speed Man tip: If you have thoughts of harming yourself, call or text 988 (U.S.).

Wrap-up: Slow breathing. Grounding. Get support.