First: this will pass, and you are not in danger
A panic attack feels like an emergency — racing heart, tight chest, the sense that something is terribly wrong. But the sensations themselves, while intensely uncomfortable, are your alarm system misfiring, not a sign that you’re in danger. Panic peaks and then falls on its own, usually within 10–20 minutes. Your only job is to get through the wave.
Calm your body in the next 5 minutes
- Slow the exhale. Breathe in for 4, out for 6–8. The long out-breath is what tells your nervous system the threat is over. Repeat for a minute.
- Ground with 5-4-3-2-1. Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste. This pulls your brain out of the spiral and into the room.
- Cool down. Cold water on your face or holding something cold can dial down the body’s alarm quickly.
- Drop the fight. Instead of bracing against the panic, let it be there: “This is a panic attack. It’s uncomfortable and it will pass.” Resistance feeds it.
Why they hit hardest at night
At 3am there are no distractions, your defenses are down, and small worries get the whole stage. Blood-sugar dips, disrupted sleep, and lying still with a racing mind all make night-time panic more likely. It doesn’t mean something is more wrong — it means the conditions are right for the alarm to fire.
After the wave passes
Be gentle with yourself — getting through a panic attack is genuinely hard. Talking it through with someone can stop the “what if it happens again” loop that keeps you awake. If panic attacks are frequent, a doctor or therapist can help you treat the root cause; panic is very treatable.
You don’t have to wait it out alone
A peer supporter can sit with you through it, right now.
Talk to someone while it passesFrequently asked questions
How long does a panic attack last?
Most peak within about 10 minutes and ease within 20–30. It feels much longer in the moment, but it does end.
Should I go to the ER?
Panic attacks aren’t dangerous, but they can mimic other conditions. If you have chest pain you’re unsure about, or it’s your first time, it’s reasonable to seek medical advice to be safe.
Can talking to someone really help during one?
Yes — a calm voice and a steady presence help regulate your nervous system, and being reminded “this will pass” from someone else can break the fear loop.
How do I stop them coming back?
Regular sleep, limiting late caffeine/alcohol, and learning the techniques above all help. For frequent attacks, evidence-based therapy (like CBT) is highly effective — talk to a professional.