Panic attacks are very distressing — but they are not dangerous. They usually last 5–15 minutes, though it can feel longer. Here are some important things to remember:
- Panic attacks won’t cause you to stop breathing, faint, “go crazy,” or die.
- They are your body’s false alarm — like a fire alarm going off when there’s no fire.
- Most adrenaline is used up in 3–5 minutes.
- You are safe. This will pass.
Tips to Help Ground Yourself
Try slowing down your breathing and repeat:
“I’m okay. I’m safe. This will pass.”
Here are a few helpful relaxation videos:
- Breathing Exercises to Stop a Panic Attack
- Square Breathing Visual
- Progressive Muscle Relaxation
- The 5-4-3-2-1 Grounding Technique
If you’re unsure or worried about your symptoms, it’s always a good idea to check in with your GP or student health centre.