How Long Do Panic Attacks Last? Peak and Recovery

The short answer

The NHS says most panic attacks last between 5 and 20 minutes, and that some have been reported to last up to an hour. Cleveland Clinic gives the same range and adds that the symptoms usually peak within 10 minutes after the attack starts and then disappear soon after.

The National Institute of Mental Health (NIMH) says a panic attack can last from a few minutes to an hour or sometimes longer. It also says that panic attacks themselves are not life-threatening, and that the physical symptoms usually resolve with time.

What a typical attack looks like

Attacks vary. These are the points the sources make.

• It starts suddenly. Cleveland Clinic says a panic attack happens suddenly, and the NHS says it can come on very quickly and for no apparent reason.
• It peaks fast. Cleveland Clinic says symptoms usually peak within 10 minutes after the attack starts.
• It does not last long. The NHS and Cleveland Clinic both say most attacks last between 5 and 20 minutes.
• Some last longer. Both also say some people report attacks lasting up to an hour, and NIMH says sometimes longer.
• It is not dangerous in itself. The NHS says an attack will not cause you any physical harm, and Cleveland Clinic says panic attacks by themselves are not dangerous or harmful to your health.

What you can do while it lasts

Cleveland Clinic says there is no way to immediately stop a panic attack right after it starts, but there are steps you can take to manage the symptoms until the attack resolves. The NHS gives a similar list for the next time you feel an attack coming on.

• Stay where you are, if possible (NHS).
• Breathe slowly and deeply (NHS). Cleveland Clinic suggests breathing in as slowly, deeply and gently as you can through your nose and out slowly through your mouth, with your eyes closed and your focus on your breathing.
• Remind yourself that the attack is temporary and will pass, and remember that it is not life threatening (NHS and Cleveland Clinic).
• Focus on positive, peaceful and relaxing images (NHS).
• Relax your muscles, one muscle group at a time (Cleveland Clinic).
• Practise mindfulness and focus on the present to ground yourself (Cleveland Clinic).

Why it can feel longer than it was

The sources do not explain why a few minutes of panic can feel much longer, so we will not guess. What they do describe is the fear that follows an attack. The NHS says you may start to avoid certain situations because you fear they will trigger another attack, which can create a cycle of living "in fear of fear" that can add to your sense of panic. Cleveland Clinic says that for some people the fear of having a panic attack is often enough to trigger one.

NIMH says that while the feelings can be distressing, the physical symptoms usually resolve with time, but for some people the fear of future attacks may lead to ongoing anxiety.

The hours after an attack

The sources do not describe how people feel in the hours after an attack, so this page cannot tell you how long recovery takes. Cleveland Clinic notes that panic attacks can be extremely uncomfortable and can take a toll on your mental health.

If you want to look after yourself afterwards, the NHS lists things that may help prevent a further attack: regular physical exercise to reduce stress and tension, breathing exercises for stress, and activities like yoga and pilates to help you relax. It also says that sugary food and drinks, caffeine, alcohol and smoking can all make attacks worse.

When a panic attack needs medical help

Cleveland Clinic says some panic attacks have signs that can resemble a physical problem, like a heart attack. If you have chest pain, trouble breathing or lose consciousness, seek emergency medical care. It also says to call a healthcare provider if your panic attack symptoms last longer than 15 minutes.

The NHS says most panic symptoms can also be symptoms of other conditions or problems, so you may not always be experiencing a panic attack, and that a GP may carry out a physical examination to rule out other conditions. Cleveland Clinic gives heart disease, thyroid disease and respiratory problems as examples of conditions a provider may check for.

If you ever have thoughts of harming yourself, contact emergency services or a crisis line straight away. In the U.S., call or text 988, and in life-threatening situations call 911 (NIMH).

If attacks keep coming back

NIMH says panic attacks can occur as frequently as several times a day or as rarely as a few times a year, and that an isolated panic attack is not a mental disorder. The NHS says some people have attacks once or twice a month, while others have them several times a week.

This page is self-help and cannot say what, if anything, is behind your attacks. The NHS says to see a GP if you have been experiencing symptoms of panic disorder, and that panic disorder is treatable, so it is best to get medical help as soon as you can. NIMH says that if anxiety starts to cause problems in everyday life, such as at school, at work, or with friends and family, it is time to seek professional help. A GP or your own doctor can explain what options exist for you.