Panic Disorder: What a Panic Attack Feels Like and What You Can Do

Ever felt your heart race, your chest tighten, and thought you might be dying? That intense fear without a real danger is a panic attack. When those attacks keep coming and you start worrying about more of them, that's panic disorder. You’re not weak or alone — this is a treatable condition and there are clear steps that help right away and over time.

Fast steps during a panic attack

When a panic attack hits, do a few simple things: focus on slow, steady breaths — inhale for four counts, hold one, exhale for six. Ground yourself by naming five things you can see, four you can touch, three you can hear. Move to a safe spot and remind yourself the attack is temporary and won’t last forever. If you can, sip water and sit down. These actions lower your body’s alarm system and stop the cycle faster.

Try a breathing tool if you want something concrete: count breaths or breathe into a paper bag for a minute if you feel lightheaded from hyperventilating. If you use medication your doctor prescribed, follow the plan they gave for acute attacks.

Treatments and long-term coping

Two main paths work well long term: therapy and medication. Cognitive Behavioral Therapy (CBT) teaches you how thoughts trigger panic and gives you practical exercises to change that loop. Exposure therapy, a CBT method, helps you face feared situations safely so they stop triggering attacks. Many people notice big improvements in weeks to months with a consistent program.

Medications can help too. SSRIs (a type of antidepressant) lower overall anxiety and reduce attack frequency. Benzodiazepines work fast for acute attacks but are usually short-term because they can be habit-forming. Talk with a doctor about options, side effects, and which fits your life.

Daily habits matter. Cut back on caffeine, nicotine, and high-sugar drinks — they can spark attacks. Regular sleep, gentle exercise, and small relaxation routines (breathing or progressive muscle relaxation) lower your baseline anxiety. Track attacks in a simple journal to spot triggers and progress.

When to get help? If attacks interfere with work, relationships, sleep, or driving, seek professional care. Also get help if you use alcohol or drugs to cope. If you ever feel like you might hurt yourself, contact emergency services immediately.

Final note: recovery is a process. Most people improve with the right mix of tools and support. If you want specific tips—breathing scripts, a short grounding plan, or how to bring this up with your doctor—I can help you with practical steps to try first.