How do I deal with panic attacks as a Muslim?

Fear happened to the Prophet ﷺ too

When the first revelation came in the cave of Hira, the Prophet ﷺ returned home "with his heart beating severely." He said to his wife Khadijah, "Cover me! Cover me!" They covered him until his fear was over, and she reassured him that Allah would never disgrace him (Sahih al-Bukhari 3).

Feeling overwhelmed in your body isn't a lack of faith. The Prophet ﷺ needed comfort, rest and a calm person beside him. You're allowed to need the same.

What to do during an attack

• Remind yourself: "This is panic. It's frightening, but it will pass."
• Slow your breath: breathe in through your nose for four counts and out slowly for six. A long exhale tells your body it's safe.
• Ground yourself: name five things you can see, four you can touch, three you can hear.
• Use short dhikr: "La ilaha illallah" on each breath out, or "La hawla wa la quwwata illa billah." See What does "La hawla wa la quwwata illa billah" mean?
• Say the dua of distress: the Prophet ﷺ used to say in hard moments, "La ilaha illal-lahu Rabbul-'arshil-'azim, La ilaha illallahu Rabbus-samawati wa Rabbul-ard, Rabbul-'arshil-karim" (Sahih al-Bukhari 6346).

What if it happens during prayer?

You can sit down. The Prophet ﷺ said: "Pray while standing and if you can't, pray while sitting and if you cannot do even that, then pray lying on your side" (Sahih al-Bukhari 1117). If you need to stop and breathe, that's fine too. Calm down, then pray again when you're able. Allah wants ease for you.

Getting real help

Frequent panic attacks are a treatable condition. A doctor can first rule out heart or thyroid problems, and therapy, especially CBT, works very well for panic disorder. Medication may help some people. Using these is following the Sunnah of seeking treatment, not a lack of trust in Allah.

Between attacks, building a daily routine of calm helps too. See What dua can I say when I feel anxious? and What are the morning and evening adhkar?