What is a panic attack? It is a sudden rush of intense fear, along with strong physical symptoms, that reaches a peak within minutes. Your heart may pound, your breathing may feel difficult, and you may feel dizzy, shaky or sick. Many people describe a frightening sense that something terrible is about to happen, even when there is no real danger nearby. It is common to worry that you are having a heart attack, or that you are about to faint or lose control.
Despite how frightening they feel, panic attacks are not dangerous in themselves, and the symptoms pass. Most panic attacks last between 5 and 20 minutes, although some last up to an hour. The symptoms come from the body’s fight or flight response, the same system that prepares you to react to a real threat. During a panic attack, that alarm switches on at full strength when there is no clear danger. This article explains what a panic attack feels like, what can bring one on, how it differs from anxiety and panic disorder, and what helps during an attack and afterwards.
What Happens During A Panic Attack?
When your brain senses danger, it triggers changes designed to help you act quickly. Your heart beats faster, your breathing speeds up, and stress hormones such as adrenaline are released. Your muscles tense, you may sweat, and your stomach may churn. This is the fight or flight response, and it is a normal, healthy reaction to a genuine threat.
During a panic attack, this same response fires without a clear threat, or far more strongly than the situation calls for. The feelings can come out of the blue, or follow stress, a health worry or a strong emotion. Because the sensations are so intense, the brain can read them as a sign of serious danger, which makes the fear stronger and the symptoms worse, until the attack peaks and begins to fade. UK health services describe panic attacks as frightening but not dangerous, and emphasise that the feelings pass.
Common Symptoms Of A Panic Attack
Panic affects your body, your thoughts and your behaviour, but it affects different people in different ways. Some people have many of the symptoms below, others only a few. They usually come on suddenly and peak within minutes. According to the NHS guidance on panic disorder, symptoms can include:
- A racing or pounding heartbeat, or a feeling that your heart is beating irregularly
- Feeling faint, dizzy or light-headed
- Sweating, hot flushes or chills
- Nausea or a churning stomach
- Chest pain or tightness
- Shortness of breath or a choking sensation
- Trembling or shaky limbs
- Numbness, tingling or pins and needles, often in the fingers
- A dry mouth, and a feeling of dread or a fear of dying
- Feeling disconnected from your body or surroundings
Many people also have frightening thoughts during an attack, such as “I am going to have a heart attack” or “I cannot breathe”. These thoughts are part of the panic itself. They feel convincing in the moment, but they are the brain’s alarm misreading stress signals as serious danger. After the attack, people often feel tired or drained. Attacks can also happen at night, waking a person from sleep with no obvious trigger.
What Causes Panic Attacks?
There is no single cause of panic attacks. Stress is one of the most common triggers. Pressure at work, money worries, relationship problems or a major life change can all make attacks more likely. Health worries can play a part too, especially if you are already anxious about your body. Attacks can also begin during a mild illness, or during strong emotions such as grief or anger. Sometimes they happen with no clear trigger at all, which can make them feel even more frightening.
Having one attack can make another more likely. People who have had an attack may start to worry about the next one, and that worry raises anxiety. Avoiding places where an attack happened can also keep the fear going, because avoidance teaches the brain that those places really were dangerous. If everyday stress is part of the picture, calmer routines and better rest can help. Our guide to stress rings around the eyes looks at how ongoing tension and poor sleep show up in the body.
Panic Attack Vs Anxiety: What Is The Difference?
Anxiety is a broader feeling of worry that usually builds up gradually. It often focuses on something specific, such as an exam, a deadline or a health concern, and it can last for hours, days or longer. Its physical symptoms, such as a faster heartbeat or muscle tension, tend to be milder than those of a panic attack.
A panic attack, by contrast, is a sudden and intense surge. It arrives quickly, peaks within minutes, and then fades. The fear is much stronger and the physical symptoms more dramatic. Where anxiety is often worrying about what might happen, a panic attack can feel as though something terrible is happening right now. Many people have both, and the distinction matters because the support that helps can differ. A GP can help work out which picture fits best.
Panic Attack Vs Panic Disorder: When Does It Become A Disorder?
Having a panic attack does not mean you have panic disorder. Many people have a single attack, or a few attacks during a stressful period, and never have another. Panic disorder is an anxiety disorder in which you regularly have sudden attacks of panic or fear, according to the NHS.
The difference is partly about frequency and partly about the worry that follows. With panic disorder, the person often lives with a persistent fear of another attack. They may avoid crowded shops, public transport or busy streets, avoid being alone, or avoid exercise because a faster heartbeat reminds them of panic. This avoidance brings short-term relief but often makes the problem worse, by reinforcing the idea that those situations are dangerous. Some people also develop agoraphobia, a fear of situations where escape might be difficult. If attacks are frequent, or fear of the next one limits what you do, speak to a GP.
What To Do During A Panic Attack
There are things you can do to cope while an attack is happening. The mental health charity Mind suggests several steps, and it helps to read them in advance and keep a note of them somewhere easy to find. Mind’s guide to panic attacks explains these steps in full. The main ones are:
- Accept that you are having a panic attack. Naming what is happening can help you feel calmer and reminds you it will pass.
- Focus on your breathing. Breathe in through your nose and out through your mouth, slowly, while counting to five.
- Stay where you are if you can. Running away can make the fear stronger next time.
- Focus on your senses. Taste a mint sweet, touch something soft, or describe an object near you in detail.
- Try a grounding technique. Name five things you can see, four you can hear, three you can touch, two you can smell and one you can taste.
- Remind yourself that the attack will pass. The symptoms feel awful, but they are temporary and usually peak within minutes.
Do not breathe into a plastic bag, as this can be dangerous. Breathing into a paper bag is not recommended either. If you are with someone having a panic attack, stay calm, reassure them it will pass, and encourage slow breathing. If you cannot calm yourself, ask someone you trust to help, or contact NHS 111 in the UK.
What Helps After A Panic Attack And Over Time?
After an attack, rest somewhere quiet, eat or drink something, and give your body time to settle. If you feel able to, tell someone you trust what happened. Talking about it can reduce the shame or isolation that often follows an attack. Some people write down what happened, including where they were and what they noticed, to spot patterns over time.
Over the longer term, regular sleep, physical activity and a steady routine support the body’s stress system, although none of these is a cure on its own. Avoiding feared situations may feel safer, but gradually facing them, ideally with support, helps the brain learn they are not dangerous. This is one of the ideas behind cognitive behavioural therapy, or CBT, the main talking therapy for panic disorder. CBT helps people understand the link between thoughts, feelings and behaviour during panic, and teaches practical ways to change the cycle.
The NHS notes that talking therapies and medicine are the main treatments for panic disorder. In England, you can refer yourself directly to an NHS talking therapies service, or your GP can refer you. A GP may also prescribe an antidepressant, usually an SSRI. Everyday calming routines can support recovery too. Our article on bergamot and its calming scent explores how this citrus fragrance is used in aromatherapy for relaxation.
When To Seek Help And When To Call 999
Speak to a GP if panic attacks keep happening, if they affect your work, relationships or daily life, or if you are avoiding places because of them. Seek help also if you feel anxious most of the time between attacks. Panic disorder is treatable, and treatment works better when it starts early.
Chest pain should always be taken seriously. It can be a symptom of panic, but it can also signal a heart problem, and the two cannot be told apart by how the pain feels. Call 999 immediately if chest pain is sudden and does not go away, spreads to your arms, neck, jaw, stomach or back, or comes with sweating, feeling sick, light-headedness or breathlessness. Do not drive yourself to hospital.
If you feel you might act on thoughts of harming yourself, seek help straight away. In the UK and Ireland, call Samaritans on 116 123 at any time, or contact NHS 111. If someone is in immediate danger, call 999.
Frequently Asked Questions About Panic Attacks
Can A Panic Attack Hurt You?
A panic attack feels frightening, but the attack itself is not dangerous, and the symptoms pass. Chest pain should never be assumed to be panic, though. If you have chest pain, call 999, because only a medical check can rule out a heart problem.
How Long Does A Panic Attack Last?
Most panic attacks last between 5 and 20 minutes, according to the NHS, although some last up to an hour. The worst symptoms usually peak within a few minutes and then fade. Afterwards, you may feel tired or shaky, which is a normal response to stress hormones.
What Is The Difference Between A Panic Attack And An Anxiety Attack?
Anxiety attack is not a formal medical diagnosis. It usually describes intense anxiety that builds gradually around a specific worry. A panic attack is a sudden surge of intense fear with strong physical symptoms, peaking within minutes, sometimes with no trigger.
Can Panic Attacks Be Cured?
Many people recover with the right support. Talking therapy, particularly CBT, helps a large number of people, and medicine can help when needed. Recovery is not always instant. If attacks keep returning, a GP can review treatment and suggest other options.
What Should I Do If Someone Near Me Is Having A Panic Attack?
Stay calm and stay with them. Reassure them it will pass and they are safe. Encourage slow breathing and help them focus on something present, such as an object they can see or touch. Do not crowd them or tell them to calm down. If symptoms do not settle, seek medical help.
Disclaimer: This article is for general information only and is not medical advice. If you are worried about your health, or if panic attacks are affecting your daily life, please speak to your GP or another healthcare professional for personal advice.
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