What to do (and carry with you) to cope with a panic attack. After a panic attack. panic attacks take a lot of energy and are very draining. j. k. rowling was on to something when she wrote about eating chocolate after facing dementors: getting food into the system of someone who’s just had a panic attack is a very good idea. it can help them to calm down by regulating their blood sugar. Know the signs. you don’t have to be in a scary situation to have a panic attack. you could be on a hike, at a restaurant, or asleep in bed. all of a sudden you get a strong surge of fear. A panic attack can make it feel like time is passing extremely slow, super fast, or not at all (like a state of suspension). this can make you feel like the attack will never end. panic attacks can last anywhere from 20 to 30 minutes, with the most intense symptoms happening around the 10-minute mark. A panic attack is a brief but intense rush of fear.. these attacks involve symptoms similar to those experie...