A panic attack is a sudden episode of intense fear or discomfort that can bring powerful physical symptoms, even when there is no obvious danger. Your heart may race, your breathing may feel difficult, and you may feel that you are losing control. Understanding what is happening is a first step towards getting support. NIMH explains panic attacks and panic disorder.
Need urgent help? Do not assume chest pain is anxiety. Call 999 if you have sudden chest pain that does not go away, pain spreading to your arms, neck, jaw, stomach or back, or chest pain with sweating, sickness, light-headedness or breathlessness. These can be signs of a heart attack. Read the NHS advice on chest pain.
What does a panic attack feel like?
A panic attack can feel overwhelming and may arrive without warning. Common symptoms include:
- A fast or pounding heartbeat.
- Sweating, trembling, hot flushes or chills.
- Shortness of breath or a choking sensation.
- Dizziness, nausea or tingling.
- Chest discomfort.
- Feeling detached from your body or surroundings.
- A strong fear that something terrible is happening.
These symptoms can also have other causes. A symptom checklist cannot confirm a diagnosis. If this is your first episode, or symptoms are new or different, seek medical advice. NHS: panic disorder symptoms.
What to do during a panic attack
If you recognise the symptoms from previous, medically assessed panic attacks and there are no emergency warning signs, try the following:
- Pause somewhere safe. Stay where you are if it is safe to do so.
- Slow your breathing. Aim for a gentle, comfortable rhythm.
- Use a reassuring reminder. Tell yourself that the wave of panic will pass.
- Connect with your surroundings. Notice something you can see or feel, such as the texture of your sleeve.
- Ask for support. Let someone you trust know what is happening.
These approaches may help you cope; they do not guarantee an attack will stop immediately. See the NHS self-help advice and Mind’s practical guidance.
How long does a panic attack last?
Most last between 5 and 20 minutes, although some last longer. Avoid using the clock to decide whether symptoms are safe: get medical advice if you are unsure what is causing them. NHS guidance on duration.
What causes panic attacks?
There is not always a clear explanation. Stress, inherited factors and the body’s response to fear may play a part. An attack can happen when you are resting as well as during a stressful situation. It is not a personal failure. Read about possible causes at NIMH.
How to help someone having a panic attack
Stay calm, speak gently and ask what would help. Offer to sit with them somewhere quiet, and encourage comfortable, slower breathing. Keep suggestions simple so they have less to process. Afterwards, give them time to rest and ask whether they would like someone contacted. Mind offers guidance for supporting someone.
For example, you might say: “I’m here with you. Would you like me to stay?” Ask before touching them, and respect their answer. If symptoms suggest a medical emergency, call 999 rather than treating them as panic.
When to get help for recurring panic attacks
A panic attack does not automatically mean you have panic disorder. Repeated unexpected attacks, alongside continuing worry or changes to daily life, are reasons to speak with a healthcare professional. Treatment can include cognitive behavioural therapy (CBT), medication or both. CBT helps people change how they respond to feared sensations and situations. Learn about assessment and treatment at NIMH.
Planning support when you are out and about
Think about what you would want someone to know if speaking felt difficult. You could prepare a short message such as: “I experience panic attacks. Please speak calmly and ask me what support I need.”
The Adjustment Card is designed for people who experience panic attacks. It communicates support needs and includes an emergency contact number. Find out how the Adjustment Card works or visit the application page. A card is a communication aid; it cannot diagnose symptoms or replace medical care.
Panic attack FAQs
Can a panic attack happen during sleep?
Yes. Panic attacks can happen during sleep. New or unexplained symptoms still need assessment. NIMH’s overview explains more.
What should I do after a panic attack?
Give yourself time to recover. Rest, have something to drink or eat if needed, and consider telling someone you trust. Mind’s advice on recovery has more suggestions.
This article provides general information and is not a diagnosis or personalised medical advice.