Panic attacks
Panic attacks are short periods of intense anxiety. A panic attack can feel like a heart attack. They can be very frightening.
More than a third of people will have a panic attack at some point in their lives.
Some people experience panic attacks more often than others. If you have regular panic attacks you might have panic disorder and should talk to your doctor.
What is a panic attack?
Chemicals flood through your body when it senses danger. This is your fight or flight mode- it’s your brain deciding how to respond to that danger.
A panic attack happens when your body goes into flight or fight mode even though there is no danger. It can happen if
- you’re under a lot of stress
- you’ve had too much caffeine
- you are unwell
- you smell, taste or see something that triggers a memory of previous danger
Signs of a panic attack
If you’re having a panic attack you may feel
- dizzy or lightheaded – as though you’ll faint
tightness in your chest and tingling in your arms and body - your heart racing or banging in your chest
that you are going to be sick - like you can’t move
How to manage a panic attack
If you can, try these techniques to manage a panic attack
- stay where you are and allow the attack to run its course
- slow down and control your breathing so you don’t hyperventilate
- remind yourself that this is a temporary attack and that you will be okay
- focus on an object – this could be something you can touch, taste or smell
Treatment for panic attacks and panic disorder
Talk to your doctor if you’re having regular panic attacks. They can look at ways to help you, like
- using medication to control your anxiety
- counselling and psychotherapy
There are things you can do to reduce your risk of panic attacks, like
- practicing techniques to control your breathing
- learning how to control your stress and anxiety
- eating well, exercising and getting enough sleep
Our Panic Attack Factsheet has some exercises you can try that can help you regain control if you have panic attacks.
Panic attacks are common. Mind has a useful video showing how different people who experience panic attacks have dealt with them.