Panic Attack Plan: What to Do During and After a Panic Attack

When panic comes on fast, a practical plan can help you get through the first minutes. Written guidance can orient you, but it cannot replace human contact with an experienced, appropriately qualified therapist or clinician who can work with you directly. Anxiety and panic attacks are often very treatable, and many people find that therapy helps panic and anxiety stop interfering so much with their lives. A therapist or clinician can assess your symptoms, make or arrange a proper diagnosis where appropriate, and develop a treatment plan with you.

Panic attacks are frightening things. They can bring on a host of physical feelings: a heart that will not stop racing, dizziness, tightness in the chest, nausea, trembling or simply being short of breath.

But do not be quick to put every alarming sensation down to panic. It can imitate medical problems. If you are experiencing something new or severe, or if there is fainting, injury or any sign of a medical emergency such as chest pain, collapse, confusion, weakness, an allergic reaction or substance use, seek urgent medical attention. And if you feel you cannot keep yourself safe or there is immediate danger, call the local emergency services or crisis support without delay. In Ireland that is 112 or 999.

A five-minute plan for when an attack hits:

First, make sure you are safe. If you are behind the wheel, on a road or using some kind of equipment, get to the safest spot you can before anything else.

Do not try to argue with the panic or prove it is harmless while you are in the thick of it. Just say to yourself: this is intense, but I can ride it out for a minute.

Let the anxiety pass through you like a strong wind. Imagine sitting in a field as a gust moves over your whole body, rustles the leaves, flattens the grass and pulls at your hair. It is forceful, but it is still only wind, and it will pass. Checking your body, reassuring yourself or trying to work out exactly what will happen can keep you engaged with the anxiety and make it feel stronger. Let the sensations be intense and passing.

Let your breathing steady. Put a hand on your stomach if you like and take a gentle in-breath followed by a slow one out. There is no need to hold your breath if it makes you more anxious; find a rhythm that is easy. A soft, long exhalation is often better than forcing a deep one.

Use the room to ground you. Go through the senses: name five things in view, four you can feel, three sounds, two scents and one taste. Or simply look at the colours and textures around you and the floor beneath your feet.

If you are in a safe place, resist the urge to leave immediately. Staying put for a while can teach your body that the panic will subside even if you do not run from it. Then pick a small thing to do next and do it slowly – have a drink of water, sit down, step out for some air or send a text.

Once it has passed you may be left feeling watchful, shaky or even a bit embarrassed. Do not spend a long time interrogating yourself over it. Have a rest, eat or drink some water if you need to. You might make a note of what you were doing, what you noticed and what, if anything, helped.

Pay attention to whether you are now inclined to avoid certain things. If so, make a plan for one small way to go back to them. Should the attacks start to repeat and put a crimp in your life, it is time to have a word with your GP or a mental health professional.

If this could be a medical emergency

Panic can mimic medical symptoms. Do not assume every frightening body sensation is panic. Seek urgent medical help if chest pain, breathlessness, weakness, collapse, confusion, injury, severe allergic symptoms, substance use, or a new and unusual symptom pattern could point to a medical problem.

A five-minute panic attack plan

1. Check immediate safety. If you are driving, using equipment, crossing a road, or in another risky situation, move to the safest available option first.
2. Stop arguing with the panic. Try not to prove that it is harmless in the middle of the wave. Say: this is intense, and I can wait it out one minute at a time.
3. Let it pass like wind. Anxiety often grows stronger when you keep checking your body, reassuring yourself, or trying to work out what is likely to happen. Picture yourself sitting in a field while a strong wind moves over you, rustles the leaves, flattens the grass, and pulls at your hair. You do not have to fight the wind or answer it. Let the sensations be strong and passing. Your body is trying to protect you by preparing for danger: your heart may beat faster, your attention may sharpen, and you may feel hyperalert. Recognise these as anxiety sensations. The anxiety is the issue, not what the anxiety tells you to fear. With practice, this can help you feel less under its control.
4. Breathe steadily. Put one hand on your abdomen if that helps. Breathe in gently, then breathe out slowly. Keep the rhythm comfortable; do not force breath-holding if that makes you more anxious.
5. Use the room as an anchor. Name five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste or imagine tasting.
6. Reduce escape pressure if it is safe. If the place is safe, stay a little longer instead of leaving immediately. This can help your body learn that panic can rise and fall without escape.
7. Choose one small next action. Sit down, drink water, send a brief message, step outside for air, or continue what you were doing slowly. Keep it simple.

After the panic has eased

The body can feel tired, shaky, embarrassed, or watchful after panic. A useful follow-up is brief and practical, not a long interrogation of yourself.

• Write down where you were, what you noticed first, what helped even a little, and what you did next.
• Eat, drink water, rest, or move gently if your body needs it.
• Notice avoidance: is there something you now feel tempted never to do again?
• Plan one small return step if avoidance is starting to grow.
• Talk with a GP or mental health professional if attacks repeat or begin to limit your life.

Fill-in plan

My early signs	For example: tight chest, fast thoughts, checking my pulse, wanting to leave.
My grounding phrase	This is panic. I can slow down. I do not have to solve everything now.
Breathing that helps	A comfortable steady rhythm, with a softer out-breath.
People I can contact	A trusted person, GP, therapist, local urgent support, or emergency services if needed.
One small next step	Stay a little longer, walk slowly, drink water, or return to one ordinary task.

When to seek more help

Consider professional help if panic attacks repeat, you live in fear of the next one, you avoid travel, shops, work, social situations, or public places, you rely on alcohol or drugs to cope, or panic appears together with depression, trauma symptoms, self-harm thoughts, or major life disruption.

Sources and further reading

This resource was last reviewed on May 16, 2026. It draws on current public guidance from HSE, NHS, and MedlinePlus, together with clinical caution about urgent physical symptoms and crisis risk.

• HSE: Panic attacks
• HSE: Ten ways to fight your fears
• NHS: Panic disorder
• NHS: Breathing exercises for stress
• MedlinePlus: Panic disorder

Frequently asked questions

What should I do during a panic attack?

If you are physically safe, pause, remind yourself this may be panic, slow your breathing, focus on the room around you, and wait for the wave to pass. Seek urgent medical help if symptoms could be a medical emergency or feel new, severe, or unsafe.

Can breathing exercises stop panic attacks?

Breathing exercises may help some people feel calmer and less caught in panic. They work best when practised at calmer times, and they are not a substitute for medical or professional help when needed.

When should I get professional help for panic attacks?

Consider professional help if panic attacks repeat, you avoid places or activities because of fear of panic, symptoms interfere with work or relationships, or you are using alcohol, drugs, or other risky coping methods.

What should I do after a panic attack?

After a panic attack, give your body time to settle, write down what happened briefly, notice any safety behaviours or avoidance, and choose one small next step rather than trying to solve everything immediately.

If you are supporting someone during panic, the companion guide how to help someone with anxiety explains calm phrases, what to avoid, and when medical or urgent help should come first.