Panic attacks

What it is

A panic attack is a sudden surge of fear with strong physical symptoms. It happens when the body’s alarm system fires at full strength even though there’s no real danger. Some people have one or two in their lifetime. Others have them regularly, sometimes without warning. This is known as panic disorder.

Fear of having another attack can lead people to avoid places or situations, which can make life feel smaller. The good news is that panic responds well to treatment, especially CBT.

Common signs

Everyone’s experience is different. You might notice some of these:

• A racing or pounding heartbeat
• Feeling faint, dizzy or light-headed
• Shortness of breath, or feeling like you’re choking
• Chest pain or tightness
• Sweating, trembling, hot flushes or chills
• Tingling fingers or numbness
• Feeling detached from yourself or your surroundings
• A strong fear of losing control, collapsing or dying

Things to try now

Different things help different people. Try one or two and see what works for you.

1. Remind yourself what’s happeningSay to yourself: “This is a panic attack. It’s uncomfortable, but it will pass and it can’t hurt me.”
2. Breathe slowly, without forcing itBreathe in gently through your nose and out slowly through your mouth, making the out-breath longer. Our calm breathing pace can guide you.
3. Stay where you are if you canRiding out the wave, rather than escaping, teaches your brain the situation is safe.
4. Focus on your sensesTry the 5-4-3-2-1 grounding exercise, or hold something cold, or press your feet into the floor.
5. Afterwards, be kind to yourselfPanic attacks are exhausting. Rest, have some water, and try not to judge yourself.

Tools that can help

When to get support

If you’re having regular panic attacks, or worry about them a lot, speak to your GP or self-refer to NHS Talking Therapies. It’s also worth seeing a GP to rule out any physical causes of your symptoms.

If you have chest pain and you’re not sure whether it’s a panic attack, call 999. It’s always better to get checked.

Who can help

Opening times can change. Check each service’s website for the latest details.

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