Panic Attack: What It Is and What to Do in the Next 5 Minutes

A panic attack can feel like a heart attack, a loss of control, or the feeling that you're about to disappear. It is terrifying — and it is not dangerous. Panic attacks are your nervous system firing a full-body alarm when there is no actual threat. They peak within about ten minutes and pass on their own.

What a panic attack feels like

• Racing heart, pounding chest
• Shortness of breath or a feeling of choking
• Dizziness, tingling, or numbness in hands
• Hot flushes or cold shivers
• A sudden fear of dying or going crazy
• Feeling detached from your body or surroundings

What to do in the next five minutes

Step 1: Say the name

Whisper or think, 'This is a panic attack. It will peak and pass.' Reminding yourself what is happening breaks the loop that makes it worse.

Step 2: Slow your exhale

Breathe in for 4, out for 6. Do it ten times. Long exhales tell the body the danger is over. If breathing feels hard, breathe into your cupped hands or a paper bag for a minute.

Step 3: Cool your face

Splash cold water on your face, or hold something cold to your cheeks and neck. This triggers the mammalian dive reflex and drops your heart rate quickly.

Step 4: Feel your feet

Press your feet into the floor. Notice the pressure, the temperature, the surface. This pulls your attention out of your head and into your body.

Step 5: Wait it out kindly

You don't have to make it stop. You just have to stay with it. Every panic attack has ended — this one will too.

Why panic attacks come back

Panic attacks often return when we start fearing the next attack. This is called anticipatory anxiety, and it is the main reason panic becomes a pattern. Counseling — especially CBT-based approaches — is very effective at breaking this loop.

When to talk to a counselor

If you've had more than one panic attack, if you're changing your routine to avoid another one, or if the fear is affecting your sleep or work, please reach out. Online counseling in India makes this easy — a session is ₹499 and takes an hour.