Panic attacks

A panic attack is a feeling of sudden and intense anxiety.

Panic attacks usually have physical symptoms.

These can include:

• shaking, tingling or numbness (especially in hands, legs, or face)
• feeling disorientated, dizzy, lightheaded or faint
• feeling disconnected from your body
• feeling sick (nausea)
• rapid and irregular heartbeats (palpitations)
• dry mouth
• shortness of breath
• sweating, hot flushes
• a need to go to the bathroom urgently
• ringing in your ears
• a feeling of dread or a fear of dying

The symptoms of a panic attack are not dangerous, but they can be very frightening. They can make you think that something catastrophic is just about to happen.

They can even feel as though you're having a heart attack, or that you're going to collapse or even die.

But panic attacks always pass. It is unlikely that you will be admitted to hospital if you are having a panic attack on its own. In most cases, panic attacks last between 5 and 30 minutes before going away.

How to handle a panic attack

It's important not to let your fear of panic attacks control you.

Breathing exercise for panic attacks

Doing a breathing exercise can help.

Follow these steps:

1. Breathe in slowly, deeply, and gently, through your nose.
2. Breathe out slowly, deeply, and gently, through your mouth.
3. Count from 1 to 5 on each breath in and out. Try using your fingers or tapping to count.
4. As you are doing the exercise, resting your right-hand on your chest and your left-hand on your stomach can sometimes help.
5. Repeat this for a few minutes until your anxiety starts to ease.

Doing a short ground exercise can also help. A quick one is called 5-4-3-2-1, and focuses on your senses. For example, sight, sound, touch, smell, and taste.

Follow these steps:

1. Look around where you are and name 5 things you can see around you.
2. Next, notice 4 things you can hear around you (if you are in a building or vehicle notice what you can hear inside the space, and then what you can hear outside the space).
3. Next, notice 3 things you can touch or feel near you (such as where your hands are placed, your feet on the ground and where your clothes rest on your body).
4. Next, notice 2 things you can smell (such as the room, your own clothing, perfume).
5. Lastly, notice 1 thing you can taste (such as the last thing you ate or drank, or maybe saliva).
6. Repeat this for a few minutes until your anxiety starts to ease. If you notice your mind wandering at any point, try and gently bring it back to the exercise.

As the panic attack begins to ease, you may notice that you are feeling tired.

Preventing panic attacks

What can be helpful:

Talk therapy

Healthy eating and active living

Panic disorder

If you feel constantly stressed and anxious about when your next panic attack may be, you may have panic disorder.

People with panic disorder may avoid situations that might cause a panic attack. They may also fear and avoid public spaces. This is known as agoraphobia.

Talk to your GP if your panic attacks are happening regularly.

Organisations that provide mental health supports