What to do during a panic attack
A panic attack can feel like a heart attack or like losing control. It is frightening, but it passes, and panic disorder is very treatable.
By Dr. Abhijeet Holambe, MD Psychiatry · Updated 5 October 2026
Common symptoms
Symptoms usually peak within about ten minutes and then settle.
- Racing or pounding heart
- Breathlessness or a choking feeling
- Chest tightness
- Shaking, sweating and dizziness
- Tingling in hands or face
- A strong fear of dying or going mad
What to do during an attack
Avoiding places where panic has happened often makes the fear grow. Gradually facing them, with support, helps it shrink.
- Remind yourself that this is panic and it will pass
- Breathe slowly: in for four counts, out for six
- Ground yourself: name five things you can see and four you can hear
- Stay where you are if it is safe, rather than escaping
When to get checked
If you have chest pain for the first time, are over 40 or have heart risk factors, get a medical check to rule out heart problems. If attacks keep happening, or you are avoiding places because of them, see a psychiatrist. Treatment such as cognitive behavioural therapy, with or without medicines, works well for most people.
Watch: Dr. Holambe explains
Common questions
Can a panic attack harm my heart?
Panic attacks are not dangerous in themselves, but new chest pain should always be checked by a doctor.
How long does a panic attack last?
Usually 5 to 20 minutes, with symptoms peaking early.
Talk to Dr. Holambe
In person at Sun Multispeciality Hospital, Malad West, or online. Hindi, Marathi and English.
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This article is general information and not a substitute for a personal consultation.