Anxiety and panic attacks: what to do right now — and what helps over time

Anxiety is the body's alarm system. It is useful, but sometimes it goes off too often or too loudly: a racing heart, short breath, thoughts running ahead. During a panic attack it feels like danger, even though the attack peaks and passes.

Here is what you can do right now, and what helps over time. Right now: slow the out-breath, ground yourself (bring attention back to your body and the room you are in), let the wave pass. Over time: understand how anxiety works, and gradually stop avoiding what scares you.

These pages are for everyday anxiety in adults. If anxiety gets in the way of life for weeks, if physical sensations are new and strong, or if thoughts of harming yourself appear, talk to a doctor or a psychologist — and if you are in danger, call emergency services.