What is a panic attack?
When you have a panic attack, your body experiences a sudden rush of fear or anxiety, triggering its fight-or-flight response. This can lead to intense physical and emotional symptoms. Most attacks last between five and 20 minutes, although some can last longer.
After having an attack, you may start avoiding certain situations in case they trigger another attack. This can become a vicious cycle, as you start avoiding more and more things and become anxious about panic attacks.
When to seek urgent help
Panic attacks can feel frightening, but they are not usually dangerous. However, some symptoms can be similar to those of other medical conditions, so it's important not to assume they're caused by anxiety.
If you experience sudden or severe chest pain, serious difficulty breathing, or symptoms that could indicate a medical emergency, call 999. If you're unsure whether your symptoms need urgent attention, contact NHS 111 for advice.
What are the symptoms of a panic attack?
A panic attack can come on very quickly and may appear out of nowhere. Common physical symptoms include:
- a fast or irregular heartbeat
- feeling very hot or cold
- feeling dizzy and lightheaded
- chest pain
- stomach pain
- sweating and shaking
- a tight throat or feeling as if you’re unable to breathe
- feeling as if you aren’t connected to your body or mind (this is called dissociation).
Mentally, you’ll likely feel very scared and worried that you’re going to pass out, have a heart attack or even that you're going to die.
It was a particularly stressful day with my kids and husband and I had a full-blown panic attack that scared me so badly I had to go to A&E. My heart rate was so high, I thought I was having a heart attack. The doctor explained to me what was going on and told me to see my GP the next day, who diagnosed me.
What causes panic attacks?
Panic attacks are rooted in anxiety and, like many mental health conditions, anxiety can have many causes. The exact causes of panic attacks aren't always clear. Factors such as stressful or traumatic experiences, family history and individual responses to stress may play a part.
You may notice that your panic attacks are triggered by certain places, situations or activities. There may be a pattern to your panic attacks (for example, before a stressful appointment or at night), or you may get them for no reason in particular.
If you are having panic attacks often, you may have panic disorder.
What is panic disorder?
A type of anxiety disorder, panic disorder is when you have regular panic attacks, often without any identifiable reason. It is common for those with panic disorder to also experience agoraphobia at the same time.
Panic disorder in children
Panic attacks are more common in teenagers and adults than children. However, they can affect younger children and can be particularly tough to deal with. Depending on the severity, panic disorder can affect children’s development and learning.
If you’re worried your child may be experiencing panic attacks, visit your GP for a diagnosis. We have also put together some free resources which may be helpful for anxious kids.
How is panic disorder diagnosed?
If you are experiencing panic attacks, it’s advised to visit your doctor. To diagnose you, they will likely ask you to describe your symptoms, how often you have panic attacks and how long you’ve experienced them. They may also carry out some physical tests to rule out any other conditions that could be causing the symptoms.
Panic disorder may be diagnosed if you experience repeated, unexpected panic attacks, followed by persistent worry about further attacks or changes in your behaviour because of them. It can feel difficult speaking to someone you don’t know about how you’re feeling, but it’s important to be as honest as possible. This will ensure you get an accurate diagnosis and the right support.
Panic disorder, anxiety, and driving
If panic disorder affects your ability to drive safely, you must tell the Driver and Vehicle Licensing Agency (DVLA). If you're unsure whether you need to notify them, speak to your doctor.
Read more about anxiety and driving on GOV.UK.
Treatment for panic disorder
The aim of treatment is to help ease anxiety symptoms and reduce the frequency of panic attacks. Treatment options for panic disorder include self-help, talking therapy such as cognitive behavioural therapy (CBT), and medication. The most suitable approach will depend on your symptoms, circumstances and preferences.
You may be referred for CBT by your GP or refer yourself directly to an NHS talking therapies service in England. You may also want to explore private therapy if this is accessible to you.
CBT can help you understand how your thoughts and behaviours affect your experience of panic attacks and develop ways to manage them. Your therapist may teach you techniques to help manage anxiety. Your doctor may also recommend antidepressant medication. It may take time to find the right medication and dose for you, so keep your doctor updated on how you're feeling. If CBT and medication aren’t helping, you may be referred to a specialist who can explore other therapy approaches.
Finding support for panic attacks
Alongside your treatment, you may also benefit from talking to others who have anxiety. Support groups and charities can be incredibly supportive as people can share experiences and what does and doesn’t work for them.
For more information about recommended treatments, you can read the NICE guidance on panic disorder.
How to manage anxiety and panic attacks
As well as following your treatment plan, looking after your wellbeing may help you manage anxiety and panic attacks. This could include getting enough sleep, eating a balanced diet and finding ways to manage stress. Limiting caffeine and nicotine may also help reduce anxiety symptoms.
Find ways to reduce stress and encourage more relaxation in your life. This could be through physical exercise, breathing exercises, or even exploring complementary therapies like massage and aromatherapy.
Developing a mindfulness practice can help too, whether this is through meditation or activities like yoga. If you’re struggling to lower your stress levels, mindfulness-based stress reduction (MBSR) may be worth exploring.
What to do during a panic attack
If you can feel a panic attack coming on, try the following:
- Focus on your breathing. Aim to breathe slowly, exhaling a little longer than you inhale.
- Try not to fight the attack and, if possible, stay where you are.
- Tell yourself this feeling will pass, and remind yourself of previous attacks you’ve lived through.
- Try pressing your feet firmly against the floor and noticing how the ground feels beneath them. This can help you come back to your body and control your breathing.
- Focus your attention on your senses. Try eating a mint, smelling an essential oil or touching something soft and think about how it feels, tastes, or smells.
When the panic attack passes, take it easy and ask yourself what you need. You may want to sit somewhere quiet or drink some water. If you can, tell someone what’s happened and share with them ways they can help you if you have a panic attack in the future.
Finding a therapist for panic attacks
If panic attacks are affecting your everyday life, you don't have to manage them alone. Talking to a qualified professional can help you understand what you're experiencing and explore ways to manage your symptoms.
You may find it helpful to look for a therapist with experience supporting people with panic attacks or panic disorder. Use the links below to find an online therapist or counsellor near you who can help with panic attacks.
