Panic attacks are a symptom of anxiety. They are a type of fear response where your body exaggerates its normal response to danger and can be really frightening and distressing. They are caused by your body going into “fight or flight” mode.

Symptoms of a panic attack include:

  • Racing heartbeat
  • Shortness of breath or feeling like you’re choking
  • Feeling like your legs are shaking or are like jelly
  • Nausea (feeling sick)
  • Sweating
  • Dizziness or feeling faint


Most panic attacks last between 5-20 minutes and during a panic attack you might feel like you’re having a heart attack and/or that you are going to faint or even die. Although they are scary, panic attacks are not dangerous and will not cause you any physical harm. However, in some cases you might need to get some medical advice. Get some if:

  • After the panic attack you still have a rapid or irregular heartbeat or chest pains
  • You often have panic attacks – this may be a sign that you have panic disorder
  • Your panic attack continues after 20 minutes of slow, deep breathing
  • After your breathing returns to normal you still feel unwell

How can I help myself?

There are ways that you can help yourself cope if you have a panic attack.
During a panic attack you can:

  • Focus on your breathing – try to slow it down, breathing in through your nose for three seconds and then out through your mouth for five
  • Try grounding techniques – these can help you regain control of the situation. Examples of grounding techniques are focusing on the sounds you can hear around you, reminding yourself of who you are, splashing water on your face and noticing how it feels, focusing on someone’s voice, or wiggling your fingers and toes to remind yourself that you are in control. 


After a panic attack you can: 

  • Practice self-care: ensure you are giving your body what it needs, for example you might need to go and rest or eat or drink something
  • Talk to someone you trust – it might help you if you let someone know that you’ve had a panic attack. It might also help if you let them know what triggered it and how they can be of assistance so that they can notice if you have another one and effectively help you