Causes of panic attack and how can I help myself during one

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I had a panic attack yesterday. I was lucky that my colleague noticed me hyperventilating and seeked help from ambulance to the hospital for checks. I realised that during the moment my mind is out of control, I cannot do anything

Would like to understand the causes of panic attack.

And if I am alone and have a panic attack, how can I help myself?

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Hi @user3768,

I am concerned when you mentioned about hyperventilating at work. Were you warded at the hospital? And if so, what was the treatment plan that the doctor recommended?

While I’m not a medical professional (and hence I can’t diagnose the reason for your panic attacks), you may wish to try our resource page for self-care exercises (https://www.mindline.sg/online-chatbot/self-care-exercises).

You may also wish to try the 4-7-8 breathing technique (4-7-8 Breathing: How It Works, How to Do It, and More) in times when you’re feeling overwhelmed.

If you’re open to speak to a professional about this, you can contact the Community Integrated Team (SupportGoWhere) for support.

Hope this helps! :+1:

Best regards,
HanSolo2000
Befriender | let’s talk by mindline

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Hi @user3768,

It’s incredibly brave of you to talk about what happened. Panic attacks can feel absolutely overwhelming—like everything’s spiraling out of control and you’re trapped inside your own body. I’m really glad your colleague noticed and helped you get medical support.

From what you described, it sounds like your mind was trying to process something big—maybe stress, emotions, or even just accumulated pressure—and your body responded in the only way it could: by sounding the alarm.

It’s okay that you couldn’t control it. Panic attacks aren’t a sign of weakness; they’re a sign that something inside needs care and attention.

You asked two very important questions:

  1. What causes panic attacks?
    They can come from many places—stress, trauma, exhaustion, or even emotional suppression. Sometimes they happen when we’ve been coping for too long without rest. It sounds like this was not your first… have you had such similar experiences before?

2.What to do if you’re alone when it happens?
Here are some options to explore:

  • Try grounding: Look around and name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.
  • Focus on your breath: Inhale for 4, hold for 4, exhale for 6. Slowing the out-breath calms your nervous system.
  • Remind yourself gently: “This is panic. It will pass. I am safe in this moment.”

You’re not alone in this, and there are ways to manage and even prevent future attacks. If you feel comfortable, working with a therapist could help you identify your stress patterns and build stronger emotional regulation.

You’ve already taken the first powerful step—acknowledging it and asking for help. That matters a lot. Let’s keep going one step at a time.

We’re here for you. :heart:

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