The best things for panic attacks: 10 tools that help

When you live with panic attacks, it helps to have a toolkit: things you can reach for in the moment, and things that make panic less likely over time. Here are ten of the best.

In the moment

1. An app made for panic

When panic hits, it’s hard to remember what to do. An app built for panic can walk you through it, step by step. That’s why we made Breatheasy. Tap “I’m feeling anxious” and Luma, our friendly mascot, guides you: rate how strong it feels from 1 to 10, breathe slowly as your phone pulses gently, ground yourself with 5-4-3-2-1, then see how far the anxiety came down. It works without internet, and the panic button is always free. Breatheasy is coming soon to iPhone and Android.

2. A slow out-breath

Breathe in through your nose for 4 and out through your mouth for 6. A long out-breath slows your heart a little each time and helps your body switch off its alarm. It’s free, invisible, and you can do it anywhere. Our breathing exercises for panic attacks show six ways to do it.

3. Grounding

Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste. It pulls your attention out of scary body feelings and back into the room.

4. Something cold

Cold water on your face, an ice cube in your hand or a cold drink against your wrists. Many people find the sudden cold interrupts panic and helps them calm down faster.

5. Something to hold

A smooth stone, a stress ball, a textured keyring or a fidget toy in your pocket gives your hands something to do and your mind something to focus on.

Before panic hits

6. A panic plan

Write a short plan on a card or in your phone’s notes, for when your mind goes blank: “This is a panic attack. It will peak and pass. Breathe out slowly. Name 5 things I can see. Let it come and go.” Reading your own words in the moment is surprisingly calming.

7. A support person

Tell one person you trust about your panic attacks, and what helps. Knowing someone understands, and that you could call or text them, takes a lot of pressure off. Share our post on how to help someone having a panic attack with them.

For the long term

8. Less caffeine

Coffee, energy drinks and some teas can bring on a racing heart and shakiness that feel just like panic. Cutting back often makes a noticeable difference.

9. Moving your body

Regular exercise lowers your baseline anxiety, and gets you used to a faster heartbeat and quicker breathing, so they feel less scary when panic brings them on.

10. CBT with a therapist

Cognitive behavioural therapy (CBT) is the most effective long-term treatment for panic, and helps most people. It teaches you how panic works, and helps you face the body feelings and places you’ve been avoiding. Read Panic disorder therapy to find out more. Some people also find medicine helpful, which a doctor can talk through.

What doesn’t help

• Avoiding places where panic has struck. Relief now, more fear later.
• Alcohol. It may calm you briefly, but anxiety often rebounds.
• Constant reassurance-seeking or googling symptoms. It keeps your attention on the fear.
• Breathing into a paper bag. It’s no longer recommended.

When to get help

Talk to a doctor if panic attacks keep happening, if you’re worrying about the next one, or if you’re avoiding things because of them. Our guide to anxiety and panic attacks covers all the treatments that work.

If it’s your first panic attack, or you have chest pain that spreads to your arm, jaw, neck or back, call 911.

Sources

• Panic disorder, NHS
• Balban et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine.
• Pompoli et al. (2018). Dismantling cognitive-behaviour therapy for panic disorder. Psychological Medicine.