What does a panic attack feel like?
A panic attack is a sudden rush of intense fear that comes with strong physical symptoms. Your heart may pound or race, your breathing becomes fast and shallow, and you may feel dizzy, sweaty, shaky or sick. Some people get tingling in their hands, a tight chest or a strange feeling that things around them aren't quite real.
Alongside the physical symptoms there is often a powerful sense of dread. Many people fear they are having a heart attack, losing control or about to faint. Attacks usually peak within minutes and then gradually ease, but they can leave you exhausted and shaken for hours afterwards.
Why do panic attacks happen?
A panic attack is your body's alarm system going off when there's no real danger. Adrenaline floods your system to prepare you to fight or run, which explains the racing heart and quick breathing. The trigger might be obvious, such as a crowded shop, or there might seem to be no reason at all.
Panic attacks are more likely during times of stress, after a loss or illness, or when you're short of sleep. Some people have one or two in their life, while others have them regularly.
The fear of the next attack
After an attack, it's natural to worry about it happening again. You might start watching your body for signs, avoiding places where you felt panicky, or only going out with someone you trust. Unfortunately, this watchfulness keeps your alarm system on high alert, which makes further attacks more likely. Breaking this cycle is often the main focus of support.
What to do during a panic attack
The most helpful thing is to remind yourself that a panic attack is frightening but will pass. Fighting the feelings often makes them stronger, so try to let them rise and fall. These steps can help:
- Stay where you are if it's safe, and sit down if you feel dizzy.
- Breathe in slowly through your nose, then breathe out even more slowly through your mouth.
- Put your feet flat on the floor and notice the feeling of the ground beneath you.
- Look around and name a few things you can see, to bring your attention back to the room.
- Tell yourself, "This is panic. It's uncomfortable, but it will pass."
Practising slow breathing when you feel calm makes it much easier to use in a difficult moment. Our breathing exercise for stressful moments is a good place to start.
Can hypnotherapy help with panic attacks?
Hypnotherapy may help some people feel less fearful of panic and more confident that they can cope if it happens. In a session, Sonya Hudson helps you reach a calm, focused state. From there you can practise imagining situations that have triggered panic before, while staying settled and in control.
This kind of mental rehearsal can make feared places feel more familiar, which may make it easier to return to them in real life. Sonya may also teach you a simple self-hypnosis routine, so you have a way to bring on a calmer state when you notice the early signs. You can find out more on our hypnotherapy page.
How EFT and counselling may help
EFT tapping
EFT gives you something structured to focus on when your body is in alarm mode. You tap on a sequence of points, such as under the eye and on the collarbone, while you name the feeling. Many people find this helps settle their physical symptoms, and once you know it you can use it discreetly.
Counselling
Panic attacks sometimes start during a hard period in life, such as a bereavement, a break-up or a long stretch of stress. Counselling sessions give you space to explore what might be contributing, which can make the attacks feel less random and less frightening.
What happens in sessions
Before anything else, you'll have a free phone call with Sonya to talk about what has been happening and whether her approach is likely to suit you. Fees are explained at this stage. Sessions take place at her clinic in Wallsend, Newcastle upon Tyne, and usually last 60 to 90 minutes.
The first session is mainly about understanding your pattern of panic, including when it started, what sets it off and what you've been avoiding. Sessions are calm and carefully paced. You'll leave with at least one practical technique to try, and you won't be asked to face difficult situations until you feel ready.
Realistic expectations and the evidence
Some people find that understanding panic and practising calming skills reduces how often attacks happen or how much they fear them. Others need more structured psychological treatment. Cognitive behavioural therapy (CBT) is the talking therapy the NHS recommends for panic disorder, and the evidence for complementary approaches is much more limited.
Sonya will always be honest if she thinks another kind of support would serve you better. You're never tied into a fixed number of sessions, so you can review together how things are going as you go along.
When to seek medical advice
Please see your GP first if you haven't already, especially if you have chest pain, palpitations or breathlessness. These symptoms should be checked to rule out physical causes. Your GP can also tell you about NHS Talking Therapies, which you can refer yourself to in England. If you think you might be having a heart attack or another medical emergency, don't assume it's panic: call 999.
If you need urgent help: call 999 or go to A&E in an emergency. For urgent mental health support, call NHS 111 (option 2 in England) or contact your GP. Samaritans are available day and night on 116 123.
Questions
Can a panic attack harm me?
Panic attacks feel alarming but are not usually dangerous. However, because the symptoms can resemble medical problems, it's important to have them checked by a doctor.
What if I have a panic attack during a session?
Sessions are calm and paced carefully. If you start to feel panicky, Sonya will help you slow down and use grounding techniques, which is useful practice in itself.
What's the difference between a panic attack and an anxiety attack?
"Anxiety attack" isn't a medical term, but people often use it for worry and tension that build up over a longer time. A panic attack is usually sudden and intense, peaking within minutes. Our anxiety page has more about longer-lasting worry.
Can panic attacks happen at night?
Yes, some people wake suddenly in a state of panic. These night-time attacks can be very unsettling, so mention them to your GP. Relaxation and a calmer bedtime routine may help some people sleep more easily.