Learn
Panic attacks: sudden fear that feels physical
A panic attack is a sudden rush of intense fear with strong body sensations. It usually peaks within minutes and then passes. It can feel frightening, even like a heart attack, but a panic attack itself is not dangerous.
How it can feel
- A pounding heart, sweating or shaking
- Feeling short of breath or choking
- Chest discomfort, dizziness or tingling
- Feeling unreal or detached
- A fear of losing control or dying
What can help
- Reminding yourself: this is panic, and it will pass
- Breathing slowly, with a long out-breath
- Grounding: name five things you can see
- Not fighting the feelings, letting them peak and fall
- Talking therapies, which help many people with panic
When to get help
Chest pain or trouble breathing should always be checked by a doctor first. If panic attacks keep coming back, a mental health professional can help.
Written by the PodHub team from widely used public health guidance. Waiting for review by our founding clinical lead. General information, not a diagnosis or advice for your situation.