Panic attacks: what is happening, and what may help

A panic attack can feel sudden and overwhelming. Your heart may race, your chest may feel tight, you may shake, feel dizzy or fear that something terrible is happening. The intensity is real, even when the alarm is not pointing to immediate danger.

The alarm response

During panic, the body moves into a high-alert state. Breathing can change, muscles tense and attention narrows around danger. That is why a panic attack can feel so convincing. The sensations usually peak and then pass, though the experience can be deeply unsettling.

In the first minute

If you can, name what is happening: “This feels like panic. It is uncomfortable, and it can pass.” Then orient to the room. Feel a solid surface. Name a colour you can see. Let your breathing be natural rather than trying to take a huge breath.

Try a paced exercise only if it feels comfortable. A slow exhale or a simple grounding practice may be easier than controlling every breath.

After the wave

Panic can leave you tired or worried that it will return. A glass of water, a quiet place, or contacting someone you trust can help the nervous system settle. Avoid judging yourself for how you coped. You got through a hard surge.

A note about physical symptoms

Panic symptoms can overlap with other health concerns. If chest pain, breathing difficulty, fainting, new or severe symptoms worry you, or you think you may be having a medical emergency, seek urgent medical help. It is okay to check.

Looking ahead

Recurring panic attacks are treatable. A clinician can help you explore possible causes and options, including talking therapies. Support can also make the fear of another attack feel less in charge.