Panic attacks can be frightening, overwhelming and sometimes completely unexpected. For some people, a panic attack can feel so intense that they believe they are having a heart attack, losing control or about to collapse.
Although panic attacks can feel dangerous, they are usually not physically harmful. Understanding what panic attacks are, what causes them and how to manage them can make the experience less frightening and help people know when to seek professional support.
What Is a Panic Attack?
A panic attack is a sudden episode of intense fear or anxiety that can develop very quickly.
The body’s natural “fight or flight” response becomes activated, even when there is no immediate danger. This can cause a powerful combination of physical and emotional symptoms.
A panic attack may happen in response to a stressful situation, but it can also appear without an obvious trigger.
Symptoms usually build rapidly and often peak within several minutes, although the effects can sometimes last longer and leave a person feeling exhausted afterwards.
What Does a Panic Attack Feel Like?
Panic attacks can affect everyone differently, but common symptoms include:
- A racing or pounding heartbeat
- Chest pain or tightness
- Shortness of breath
- Feeling unable to breathe properly
- Dizziness or light-headedness
- Shaking or trembling
- Sweating
- Feeling very hot or cold
- Nausea or stomach discomfort
- Tingling or numbness in the hands or face
- Feeling detached from yourself or your surroundings
- Feeling that you are losing control
- Fear of fainting
- Fear of dying
Because the symptoms can be so intense, someone experiencing their first panic attack may believe they are having a serious medical emergency.
If you are experiencing new, severe or unexplained symptoms such as chest pain, breathing difficulties or loss of consciousness, it is important to seek medical advice rather than simply assuming anxiety is the cause.
What Causes Panic Attacks?
There is not always one clear reason why panic attacks happen.
They can develop as a result of a combination of stress, anxiety, life experiences and physical factors.
Possible triggers can include:
- High levels of ongoing stress
- Work pressure
- Financial worries
- Relationship problems
- Bereavement
- Trauma
- Major life changes
- Health concerns
- Lack of sleep
- Excessive caffeine
- Alcohol or drug use
- Social anxiety
- Phobias
- Difficult memories
- Feeling trapped or overwhelmed
Some people experience panic attacks during particularly stressful periods, while others appear to have them without any obvious warning.
Sometimes the fear of having another panic attack can itself become a trigger.
Why Do Panic Attacks Feel So Physical?
One of the most confusing things about panic attacks is how strongly they affect the body.
When the brain believes there may be danger, the nervous system prepares the body to respond.
Adrenaline is released. The heart beats faster, breathing may become quicker and muscles tense.
This response is designed to help us survive genuine danger.
During a panic attack, however, this system can become activated even though there is no physical threat.
Rapid breathing can also contribute to dizziness, tingling sensations and feelings of unreality. These sensations can then increase fear, creating a cycle where anxiety causes physical symptoms and the physical symptoms create even more anxiety.
Panic Attacks and Panic Disorder
Having one or two panic attacks does not necessarily mean someone has panic disorder.
Panic disorder is generally associated with repeated and unexpected panic attacks combined with ongoing worry about having another one.
Someone may start changing their behaviour because they are frightened of experiencing another attack.
For example, they may begin avoiding:
- Public transport
- Shops or supermarkets
- Busy places
- Social situations
- Driving
- Travelling far from home
- Exercise
- Being alone
Over time, avoidance can significantly affect a person’s confidence, independence and quality of life.
Are Panic Attacks Dangerous?
Panic attacks can feel extremely dangerous, but the symptoms themselves are usually not harmful.
However, because panic symptoms can sometimes resemble other medical conditions, it is important not to self-diagnose, particularly if the symptoms are new or unusual.
Chest pain, breathing difficulties and fainting can have many causes.
If you are unsure what is happening, seek medical advice.
Once physical causes have been ruled out, understanding that the symptoms are linked to anxiety can help reduce some of the fear surrounding future attacks.
What Should You Do During a Panic Attack?
When a panic attack begins, it can help to remind yourself that the symptoms will pass.
Try to focus on slowing your breathing rather than taking rapid, shallow breaths.
A simple technique is to breathe gently in through your nose and then slowly out through your mouth.
Grounding techniques can also help.
Try focusing on what is happening around you rather than on frightening thoughts. You could notice things you can see, hear, touch or smell.
Some people find it helpful to place their feet firmly on the ground and focus on the sensation beneath them.
You can also remind yourself:
“This is a panic attack. It feels frightening, but it will pass.”
Trying to fight the sensations can sometimes increase anxiety. Instead, allowing the symptoms to rise and fall can help reduce the fear attached to them over time.
How Can You Reduce Panic Attacks?
Managing panic attacks often involves understanding the triggers and learning how to respond differently to anxiety.
Helpful approaches can include:
- Counselling
- Cognitive behavioural therapy
- Breathing exercises
- Relaxation techniques
- Mindfulness
- Regular physical activity
- Improving sleep
- Reducing caffeine
- Limiting alcohol
- Eating regular meals
- Challenging avoidance
- Learning more about anxiety
Keeping a diary of panic attacks can also be useful.
Recording when they happen, what was happening beforehand and what thoughts or physical sensations you noticed can sometimes reveal patterns.
When Should You Seek Help for Panic Attacks?
You may benefit from professional support if panic attacks are:
- Happening regularly
- Becoming more intense
- Affecting your sleep
- Stopping you from travelling
- Affecting work or education
- Damaging relationships
- Causing you to avoid certain places
- Making you feel constantly worried
- Leading you to use alcohol or drugs to cope
- Making everyday life feel difficult to manage
You do not need to wait until panic attacks become severe before asking for support.
Early help can make it easier to understand what is happening and prevent avoidance and fear from becoming more deeply established.
How Can Counselling Help With Panic Attacks?
Counselling can provide a safe and confidential space to explore anxiety and panic.
A counsellor can help you understand what may be triggering panic attacks, recognise patterns in your thoughts and behaviours and develop practical ways to manage difficult situations.
Talking therapy may also help with underlying problems such as stress, trauma, bereavement, relationship difficulties, low confidence or long-term anxiety.
For some people, simply understanding what is happening in their body can significantly reduce fear.
Your GP may also discuss other treatment options if panic attacks are persistent or severe.
Supporting Someone Having a Panic Attack
If someone you know is experiencing a panic attack, try to remain calm.
Speak slowly and reassure them that you are there.
Encourage them to breathe slowly and avoid telling them to simply “calm down”.
You can help them focus on their surroundings or move to a quieter space if that feels comfortable.
Stay with them until the symptoms begin to settle.
If you are concerned that the symptoms could be related to another medical problem, seek appropriate medical help.
Getting Urgent Help
Panic attacks can be extremely distressing, and severe anxiety can sometimes occur alongside other mental health difficulties.
If you feel unable to keep yourself safe, believe you may harm yourself or someone else, or are experiencing an immediate mental health crisis, seek urgent help.
In the UK, call 999 or attend your nearest A&E department if there is an immediate danger.
You can also contact NHS 111 and choose the mental health option where available for urgent mental health support.
Final Thoughts
Panic attacks can feel terrifying, but they are manageable and support is available.
Understanding the connection between anxiety, physical symptoms and the body’s fight-or-flight response can make panic attacks feel less mysterious and frightening.
If panic attacks are happening regularly or beginning to restrict your life, consider speaking to your GP, a counsellor or another qualified mental health professional.
With the right support, people can learn to manage panic attacks, reduce their frequency and rebuild confidence in situations they may previously have avoided.
