What Not to Do During a Panic Attack

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Understanding Panic Attacks

A panic attack is a sudden, intense surge of fear or discomfort that typically peaks within minutes. Symptoms may include:

  • Racing heart
  • Shortness of breath
  • Dizziness or faintness
  • Chest pain
  • Sweating or shaking
  • A feeling of losing control or impending doom

While panic attacks feel terrifying, they’re generally not physically dangerous. They're often caused by a misfiring of the body’s fight-or-flight response, with no actual threat present.


What Not to Do When You’re Having a Panic Attack

1. ❌ Don’t Fight the Sensation

  • Trying to "stop" the attack often intensifies it.
  • Instead: Acknowledge what’s happening—“This is a panic attack. It will pass.”
  • Why it works: Acceptance calms your threat system.

2. ❌ Don’t Hyperventilate or Try to "Get More Air"

  • Breathing rapidly worsens dizziness and chest tightness.
  • Instead: Breathe in through your nose for 4 seconds, hold for 4, exhale slowly for 6.
  • Why it works: Regulates CO₂ and calms the autonomic nervous system.

3. ❌ Don’t Leave the Situation Immediately (Unless Unsafe)

  • Escaping reinforces the idea that the situation was dangerous.
  • Instead: Stay put if safe, and let the wave pass.
  • Why it works: Builds confidence and reduces future triggers.

4. ❌ Don’t Google Symptoms in the Moment

  • You’ll spiral into worst-case scenarios and misdiagnosis.
  • Instead: Use a trusted grounding tool (like 5-4-3-2-1 sensory technique).
  • Why it works: Keeps your mind in the present, not catastrophizing.

5. ❌ Don’t Self-Medicate With Alcohol, Caffeine, or Drugs

  • These substances may intensify anxiety symptoms or cause dependence.
  • Instead: Hydrate with water and rest post-attack.
  • Why it works: Supports nervous system recovery without adverse effects.

6. ❌ Don’t Judge Yourself Harshly

  • Thinking “I’m weak” or “This shouldn’t be happening” adds mental strain.
  • Instead: Validate your experience—panic is common and treatable.
  • Why it works: Reduces shame and fosters resilience.

7. ❌ Don’t Try to Rationalize or “Think Your Way Out”

  • Panic hijacks the brain’s logic center—reasoning won’t always land.
  • Instead: Use sensory distraction (hold ice, repeat calming phrases).
  • Why it works: Activates different brain areas, short-circuiting panic.


✅ Recovery & Prevention Tips

  • Work with a licensed therapist trained in CBT or exposure therapy.
  • Practice breathing or grounding daily—not just during attacks.
  • Track triggers gently, with curiosity not judgment.
  • Consider joining support groups to normalize the experience.

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