A girls listening to music sat on a wall in the park.

Panic attacks

What is a panic attack?

A panic attack or anxiety attack is a sudden and intense feeling of fear and anxiety that lasts for a short period of time. It can come out of nowhere and feel really scary.

When you’re having a panic attack, your body can react in all sorts of ways. You might feel:

  • like you can’t control your body
  • like you’re out of touch with what’s going on around you
  • scared that your body is in danger because your heart is racing or you’re short of breath

This can feel very frightening, but know that a panic attack won’t cause you any harm. It might not feel like it during an attack, but you are in control and the feeling will pass.

Panic disorder

  • If you’re having unexpected panic attacks often and you don’t know why, it might be a sign of panic disorder.

    Talk to your GP about how you’re feeling. They can help with treatments and find support that works for you.

    Your GP might suggest cognitive behavioural therapy (CBT) to help you manage your panic attacks by changing the way you think and behave. They could also connect you with a support group or prescribe medication like antidepressants if needed.

A young Black man sitting on the ground in the park and staring into the camera.
Eventually, I found some effective coping skills that allowed me to sit my exams and get the grades I needed for my firm choice.
Charlie, 20

What to do if you're having a panic attack

How to cope in the moment

During a panic attack it can feel like you’re losing control and want to stop the panic attack fast. But remember this feeling is temporary. These tips can help you to feel 'grounded' again.

  • Concentrate on your breathing

    Focus on breathing in slowly, then breathing out slowly. Try counting as you breathe to focus your mind. Start small, like counting to three on each breath in and out. When you begin to calm down, increase how long you hold each breath to five or seven seconds.

    Apps like Headspace and Calm have lots of breathing exercises you can try, like this breathing exercise from Headspace.

  • Find a safe space

    If a situation is making you feel panicked, try and find a spot where you can take a moment to breathe and calm your thoughts. If you can’t physically go to a safe space, try visualising a place where you feel calm.

  • Focus on your senses and surroundings

    When you’re having a panic attack, you can feel disconnected from things around you. To reconnect, try picking out five things you can see, hear, taste, touch, or smell.

How to cope after a panic attack

After a panic attack, you might feel drained and tired. These tips can help you to look after yourself and rest.

  • Do a breathing exercise

    A simple breathing exercise can have a calming effect and help you to relax.

  • Use a self-soothe box

    A self-soothe box contains things that make you feel relaxed. Put some of your favourite things in there and open it when you need to feel grounded.

  • Listen to music or watch TV

    Put on your favourite music or TV show to switch off from your anxious thoughts and calm down.

  • Drink some water

    If you were breathing quickly, felt out of breath or were crying a lot during your panic attack, drinking water can help rehydrate you.

Everyone has a different way of looking after themselves, so find something that works for you.

Get more tips and advice in our self-care guide

Coping with panic attacks long-term

After a panic attack, you might worry about when the next one will happen. This can make everyday tasks like going to school or meeting up with friends tough. Here are some tips to help you cope.

How to help someone who's having a panic attack

It can be tough to know what to do when someone has a panic attack, especially if it’s a friend or family member. Here are some ways you can help.

  • Stay with them

    If you can, stay with the person during their panic attack. Just being there can help calm them down. If you’re feeling overwhelmed, it’s okay to find someone else they trust to support them.

  • Talk to them

    Chat about how they’re feeling or anything they like, like favourite shows or hobbies. This can distract them from their anxious thoughts. If they find it difficult to talk and want to focus on their breath – that’s okay and it’s important to respect this.

  • Check in with them

    After the panic attack, they might still feel anxious. Check in to see how they’re feeling and remind them you’re here for them if they need.

  • Talk about how you can support them

    When they’re ready, talk about how you can support them in the future. This can be things like helping them find a safe space or trying breathing exercises together.

Get help now

If you need more support, here are some services and helplines that can support you.

  • No Panic

    Supports people struggling with panic attacks, phobias, obsessive compulsive disorder (OCD) and other anxiety-related issues - and provides support and information for their carers.

    Call 01952 680835 for a recorded breathing exercise to help you through a panic attack (available 24/7).

    Read information about call costs.

    Opening times:
    10am - 10pm, 365 days a year
  • Childline

    If you’re under 19 you can confidentially call, chat online or email about any problem big or small.

    Sign up for a free Childline locker (real name or email address not needed) to use their free 1-2-1 counsellor chat and email support service.

    Can provide a BSL interpreter if you are deaf or hearing-impaired.

    Hosts online message boards where you can share your experiences, have fun and get support from other young people in similar situations.

    Opening times:
    24/7
  • Triumph Over Phobia (Top UK)

    Runs a network of local self-help groups for anyone aged 16+ who has a phobia, OCD or an anxiety disorder. 

  • Samaritans

    Whatever you're going through, you can contact the Samaritans for support. N.B. This is a listening service and does not offer advice or intervention.

    Opening times:
    24/7
  • Shout

    Text SHOUT to 85258.

    Shout provides free, 24/7 text support for young people across the UK experiencing a mental health crisis.

    All texts are answered by trained volunteers, with support from experienced clinical supervisors.

    Texts are free from EE, O2, Vodafone, 3, Virgin Mobile, BT Mobile, GiffGaff, Tesco Mobile and Telecom Plus.

    Texts can be anonymous, but if the volunteer believes you are at immediate risk of harm, they may share your details with people who can provide support.

    Opening times:
    24/7
  • OCD Action

    Offers support and information to anybody affected by obsessive compulsive disorder (OCD).

    Opening times:
    9:30am - 8pm, Monday - Friday