What do I do during a panic attack?
Panic attack aaye toh kya karein?
A panic attack is your body's alarm going off without a fire. It feels frightening (racing heart, short breath, shaking) but it is not dangerous and it passes, usually within minutes. Slowing your breathing tells the alarm it can switch off.
Right now
- 1.Put your feet flat on the floor and press them down.
- 2.Breathe in through your nose for 4, hold for 4, out through your mouth for 6. Repeat.
- 3.Look around and name 5 things you can see, out loud or in your head.
- 4.Tell yourself: "This is panic. It is uncomfortable, not dangerous. It will pass."
What also helps
- Less caffeine on stressful days
- Practising slow breathing when you are calm, so it is ready when you need it
- Talking to a professional if attacks keep coming
When to get more help
If you have chest pain, trouble breathing that does not ease, or this is the first time, get medical help (112) to rule out anything physical.
In danger right now? Call 112 or Tele-MANAS on 14416 (free, 24/7).
want to talk it through?
Kindred will go through this with you, one step at a time, in English or Hinglish. Free, private, on WhatsApp.
Written by the Kindred team. This page is general information, not medical advice or a diagnosis.