What is a panic attack and how do I stop one?

A sudden surge of intense fear with racing heart, breathlessness, chest tightness, dizziness, and a sense of doom — peaking within about 10 minutes. Slow diaphragmatic breathing with a longer exhale, grounding through the senses, and reminding yourself it is not dangerous all help. Recurrent attacks warrant treatment.

Panic attacks peak within about 10 minutes and settle within 20-30. They are intensely unpleasant but not physically dangerous.

First episodes should still be medically evaluated — thyroid problems, arrhythmias and low blood sugar can mimic panic. Once those are excluded, treatment is highly effective.