Panic Attack Management Instructions
Step-by-step instructions for managing a panic attack in the moment, based on evidence-based panic management technique.
How to Manage a Panic Attack in the Moment
- Recognize what's happening: Remind yourself this is a panic attack, not a heart attack or life-threatening emergency — it will peak within minutes and then pass.
- Practice slow, controlled breathing: Inhale through your nose for about 4 counts, then exhale through your mouth for 6-8 counts. Slower exhales help calm the body's stress response.
- Stay where you are if it's safe to do so: Leaving the situation can provide short-term relief but reinforces avoidance over time. Staying, if safe, helps the fear response naturally decrease.
- Let the sensations happen without fighting them: Accepting the physical sensations, rather than panicking about the panic itself, often shortens how long the episode lasts.
- Follow up afterward: Avoid using alcohol or sedatives to cope. If panic attacks become frequent or start restricting your daily activities, see a psychiatrist for evaluation.
When to seek urgent help
Seek urgent medical evaluation for a first-time attack, new chest pain, or symptoms you cannot confidently attribute to panic rather than a medical emergency. Seek psychiatric assessment if attacks become frequent or recurrent, or if fear of future attacks is starting to restrict daily activities.
This material is for patient and family education only and does not replace individualized medical advice. For a personal diagnosis or treatment plan, consult Dr. Kushal Kharel or a qualified mental health professional.
Dr. Kushal Kharel, MD Psychiatry — Consultant Psychiatrist, Kathmandu, Nepal
Phone: +977 9861800547 · [email protected] · drkushalkharel.com.np