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:
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.
There are lots of physical symptoms of a panic attack, like:
A panic attack can happen at any time or place, including at night-time. Usually, symptoms will be at their worst within ten minutes. Sometimes they can last longer, or you might have several panic attacks in a short period of time.
If you're having lots of panic attacks at unpredictable times without any clear trigger, you might be diagnosed with panic disorder.
Having a panic attack is a symptom of anxiety. It often happens if you’re feeling very worried or stressed about something in your life, or if you’ve experienced something traumatic.
Sometimes, there might be no clear reason why you’re having a panic attack.
But it’s important to try and understand what making you anxious and what types of situations or places are causing the panic attacks. Knowing your triggers can help you learn how to cope.
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.
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.
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.
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.
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.
After a panic attack, you might feel drained and tired. These tips can help you to look after yourself and rest.
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.
Talk to friends, family or teachers if you’re feeling anxious. They can help you take your mind off whatever’s making you feel panicked and support you to find help. If talking is difficult, write your thoughts down or put them in your phone notes.
If your panic attacks mean you’re struggling to cope with everyday tasks, speak to your GP. They can suggest different types of treatments like therapy or counselling, or medication to help with anxiety.
Staying physically healthy boost your mood and energy. Think about how much sleep you’re getting, the foods you’re eating and how much exercise you’re doing.
Track your panic attacks by noting down any feelings, situations, or thoughts that trigger them. You could also write down positive things to help ease your worries.
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.
If you need more support, here are some services and helplines that can support you.
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).
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.
Runs a network of local self-help groups for anyone aged 16+ who has a phobia, OCD or an anxiety disorder.
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.
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.
Offers support and information to anybody affected by obsessive compulsive disorder (OCD).
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