Panic Attacks

A panic attack is a sudden, intense surge of fear or anxiety that triggers powerful physical symptoms — racing heart, chest pain, breathlessness, dizziness, tingling, sweating. It can come on without warning and usually peaks within ten minutes, passing within twenty to thirty minutes.

Because the physical symptoms can be so intense, many people believe they are having a heart attack or a stroke. This is completely understandable — but panic attacks are not physically dangerous. The symptoms are driven by adrenaline, and while they feel awful, they cannot harm you.

Around one in ten people have occasional panic attacks. If they happen frequently and you begin avoiding situations because of them, this may be panic disorder — which is very treatable.

Common symptoms during a panic attack:
- Racing or pounding heartbeat
- Chest pain or tightness
- Shortness of breath or a feeling of not getting enough air
- Dizziness, lightheadedness, or feeling faint
- Tingling or numbness in the hands or face
- Sweating, shaking, or chills
- Nausea or stomach discomfort
- Feeling detached from yourself or your surroundings
- An overwhelming sense that something terrible is about to happen

What to do during a panic attack:

Breathe slowly. Breathe in through your nose for four counts and out through your mouth for six. This counteracts the overbreathing that makes symptoms worse.

Ground yourself. Try the "5-4-3-2-1" technique: name five things you can see, four you can touch, three you can hear, two you can smell, one you can taste. It brings you back to the present moment.

Do not fight it. Trying to stop a panic attack often makes it worse. Try telling yourself: "This is a panic attack. It feels terrible, but it is not dangerous. It will pass." And it will.

What helps in the longer term:

CBT is highly effective for panic attacks and panic disorder. It helps you understand the cycle and respond differently to the physical sensations. Your GP can refer you, or you can self-refer to NHS Talking Therapies in England.

When to seek help:

If you are having frequent panic attacks, or if you have started avoiding places or situations because you fear having one, please speak to your GP. Panic attacks respond very well to treatment — do not accept them as something you simply have to live with.

UK support:
Mind — 0300 123 3393 or text MIND to 85258
Anxiety UK — 03444 775 774
No Panic — 0300 772 9844 or www.nopanic.org.uk
NHS Talking Therapies — www.nhs.uk/mental-health/talking-therapies

Sources: NHS (nhs.uk), Mind.org.uk, No Panic, Anxiety UK