If you or someone else is in immediate danger, please contact emergency services:

• Emergency Services (Ambulance, Gardaí, Fire Brigade): Dial 999 or 112
• Find your nearest A&E: HSE Emergency Departments
• Out-of-hours GP (Northside D-Doc): 0818 22 44 76
• GP Out of Hours Dublin directory: GP Out Of Hours – Dublin (HSE)

• Crisis Text Line:
  Free, 24/7 support. Text MIE to 50808
• Pieta House:
  Free support for people at risk of suicide or self-harm, or who have been bereaved by suicide.
  Call 1800 247 247 or text HELP to 51444
• Samaritans:
  24/7 emotional support.
  Call 116 123
• TALK Campus:
  24/7 online platform offering peer support and guided self-help.
  Visit TALK Campus

• National Rape Crisis Helpline:
  Support for people affected by sexual violence.
  Call 1800 778 888
• AWARE:
  Support for people experiencing depression, anxiety or bipolar disorder.
  Freephone 1800 80 48 48 (10am–10pm)
• LGBT+ Helpline:
  Support and information.
  Freephone 1800 929 539
  (Mon–Thurs 6.30–10pm, Fri 4–10pm, Sat–Sun 4–6pm)
• Men’s Aid Ireland:
  Support for men experiencing domestic violence.
  Call 01 554 3811
• Women’s Aid:
  Support for women experiencing domestic violence.
  Freephone 1800 341 900
• Irish Tourist Assistance Service (ITAS):
  Help for visitors affected by crime.
  Call 01 666 9354

Panic attacks are very distressing — but they are not dangerous. They usually last 5–15 minutes, though it can feel longer. Here are some important things to remember:

• Panic attacks won’t cause you to stop breathing, faint, “go crazy,” or die.
• They are your body’s false alarm — like a fire alarm going off when there’s no fire.
• Most adrenaline is used up in 3–5 minutes.
• You are safe. This will pass.

Tips to Help Ground Yourself

Try slowing down your breathing and repeat:

“I’m okay. I’m safe. This will pass.”

Here are a few helpful relaxation videos:

• Breathing Exercises to Stop a Panic Attack
• Square Breathing Visual
• Progressive Muscle Relaxation
• The 5-4-3-2-1 Grounding Technique

If you’re unsure or worried about your symptoms, it’s always a good idea to check in with your GP or student health centre.