Extreme sweating may also be accompanied by chills or hot flashes.

To help ease these sensations, try stretching your fingers and toes or pursing and opening your lips. These small actions probably won’t stop the panic attack, but they can help you gain a sense of control over the uncomfortable sensations.

It’s unlikely that you’ll soil yourself during a panic attack, but some people report doing so as a result of losing control of their body.

If you experience nausea, vomiting, or pain radiating from your chest to your arm, jaw, or shoulders, call an ambulance right away because you may be having a heart attack. A panic attack can’t cause a heart attack. However, long-term stress and anxiety can increase your risk of developing heart disease. [6] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source

Use the 4-7-8 method to help regulate your breathing: breathe in for 4 counts, hold it for 7, and breathe out for 8.

If possible, try to focus on a single object within sight to calm any extra fear you have about impaired vision. Panic attacks can’t damage your eyes. However, it’s possible to experience eye pain or aches for a few hours after the attack.

If possible, lay down on the ground or a soft surface. Pay attention to the contact between your body and the ground or chair and remind yourself that you are held and supported.

It may be hard to pull yourself out of this state, but try to remind yourself you’re okay and that this feeling will pass. If possible, put on some calming music or say affirmations like “I am safe” or “I am in control. “[11] X Research source

Panic attacks affect your hearing because your body’s in a state of fight-or-flight, sending blood to vital organs and muscles. Try not to let your impaired hearing freak you out. If possible, focus on your breath and the calming, oceanic sound of each inhale and exhale.

If possible, wiggle your toes—try to focus on this small movement to bring yourself back into your body.

You may also feel that the experience will leave you with brain damage or personality changes. Try to remind yourself that you’re only having a panic attack and your symptoms and thoughts cannot hurt you. If you’ve had attacks in the past, remind yourself that you survived.

Try repeating the mantra “this too shall pass” to help you stick it out.