Let’s talk about panic attacks

In my counselling practice, I often meet people whose lives feel limited by fear or feeling overwhelmed or out-of-the-blue panic attacks that seem to strike without warning.

Recently, a new member of staff in my office shared her personal experience with panic attacks, and her story reminded me just how misunderstood and isolating they can be. She began experiencing panic attacks around the age of 18. She described a deep sense of breathlessness and a constant fear that she had to consciously control her breathing or she might stop altogether. When she bravely went to her long-time GP for help, she was met with confusion and dismissal:

"Well, you're clearly breathing – so I don’t know what the issue is!"

At the time, neither she nor the doctor recognised the symptoms as panic. She was hyperventilating daily and living in a state of fear and confusion. It wasn’t until many years later, when she met a counsellor who explained the biology behind panic, that things began to shift. 

That understanding helped demystify the experience, and she began learning practical tools to manage her symptoms. She has since also been diagnosed with autism spectrum disorder (ASD), which gave her further clarity on why certain situations felt so overwhelming.

Her story is not uncommon. So many people feel controlled by their mental health, whether due to neurodivergence, anxiety, stress, menopause, adolescence, or simply not feeling good enough (you are good enough, by the way).

If you’re struggling with panic attacks, please know this: you are not alone, and counselling can help.

Common questions about panic attacks

What’s the difference between a panic attack and an anxiety attack?

While the terms are often used interchangeably, they are different.

• An anxiety attack usually builds gradually in response to a stressor like a looming deadline or conflict and can involve tension, worry and unease.
• A panic attack, on the other hand, tends to come on suddenly and intensely, often without an obvious trigger. It may include a racing heart, chest pain, shortness of breath, dizziness, shaking, or a fear of losing control or dying.

What’s the biology behind a panic attack?

A panic attack is essentially your body’s fight-or-flight response on overdrive. The brain detects a (real or perceived) threat and sends out a cascade of signals to release adrenaline and cortisol.

This causes your heart to race, your breathing to quicken, and your muscles to tense – all so you can run or fight. But in panic, there’s no actual danger. Your body is only reacting as if there is, and that mismatch feels terrifying.

Can a panic attack kill you?

No, panic attacks cannot kill you, even though they can feel life-threatening.
Many people fear they are having a heart attack, passing out, or dying. But the symptoms, while intense, are not dangerous. Your body will return to baseline, even without intervention.

What can I do as a quick SOS during a panic attack?

Try these grounding techniques:

• 5-4-3-2-1 method: Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
• Breathe low and slow: Inhale through your nose for four, hold for four, out through your mouth for six.
• Anchor to the moment: Press your feet firmly to the floor and remind yourself, "This is a panic attack. It will pass."

Will I always have panic attacks?

Not necessarily. Many people completely recover from panic attacks, especially with the right therapeutic support. Understanding the biology, identifying triggers, and learning new ways to relate to your anxiety can reduce both the frequency and intensity of attacks.

What’s the long-term solution?

Therapy – particularly approaches like CBT, EMDR, NLP, and TFT – can help you address both the symptoms and the root causes of panic. You’ll learn how to manage your thoughts, calm your nervous system, and restore a sense of safety in your body.

How do I know if it’s panic or a heart attack?

This is a very common concern. Panic and heart attacks share symptoms like chest pain and shortness of breath. However:

• Panic attacks often come on quickly, peak within 10 minutes, and are accompanied by fear of dying or losing control.
• Heart attacks may feel like squeezing or pressure in the chest, often with pain radiating to the arm or jaw.

If you recognise yourself in any part of this article, please know that help is available. You don’t have to live in fear of the next attack. Therapy can offer you tools, understanding and relief.

You are not broken. You are human. And you deserve to feel safe in your own body again.