Lifeline Australia
24-hour crisis support
CalmPace Wellness · Support in the moment
I’m having a panic attack
You are having a difficult moment. Let’s take it one step at a time.
Your heart may be racing. Your thoughts may feel overwhelming. You may feel dizzy, shaky or frightened.
You don’t have to figure everything out right now. Let’s focus on helping you feel grounded and supported.
Start with just one small step. There is no rush.
First, check your safety
Panic can cause intense physical sensations, but not every symptom is caused by panic. If symptoms are new, severe or unusual, seek urgent medical assessment. Call 000 for chest pain, severe difficulty breathing, collapse or another suspected medical emergency.
Emergency help Call 000Choose what you need right now
You don’t have to do every exercise. Choose the one that feels easiest.
If you need someone with you
Sometimes the most helpful next step is to hear another person’s voice. You can call a trusted person and say, “I’m feeling overwhelmed. Can you stay with me or talk to me for a little while?”
Beyond Blue
Anxiety and emotional distress
Emergency services
For a suspected medical emergency
When you feel ready, learn more
You don’t need to read this section during a panic attack. Come back when you feel more settled.
Why does panic feel so frightening?
You can take this one moment at a time.