What can I do during a panic attack?

Why does panic feel so convincing?

Panic can make ordinary body sensations feel dangerous. A racing heart, tight chest, shaking, nausea, or dizziness can make the brain search for a threat. That does not mean you are weak or failing. It means your alarm system is loud.

What should I try first?

Use grounding before analysis. Pick one visible object, name its color, shape, and edges, then press your feet into the floor. This gives the mind a simple anchor when thoughts are moving too fast.

• Look for five things you can see.
• Notice four things you can physically feel.
• Name three sounds around you.
• Take one slow exhale before deciding what to do next.

When is breathing helpful?

Slow breathing can help when it feels tolerable. If controlled breathing makes you more aware of your body and increases panic, switch back to grounding. The goal is not perfect technique. The goal is one calmer minute.

How Trana supports this moment

Trana keeps panic tools close to the first screen. Breathing Reset, Orienting, Ride the Wave, Sensory Reset, Red Mode, crisis resources, and trusted-contact paths stay available without making you write a long explanation first.

1. 1Put both feet on the floor or feel the surface under you.
2. 2Look around and name where you are, the date, and one safe thing near you.
3. 3Make one exhale slightly longer than the inhale.
4. 4If the feeling rises, repeat grounding instead of arguing with the thought.
5. 5If you may harm yourself or someone else, contact emergency services or a crisis line now.