Controlling panic attacks
A panic attack is a sudden, intense burst of anxiety with strong physical symptoms — a pounding heart, breathlessness, sweating, feeling like something dreadful is about to happen. Panic attacks are frightening but not dangerous, and they always end. Most last no more than 20 minutes.
Looking after yourself
- Remind yourself: this is a panic attack, it will pass, and it cannot hurt you
- Breathe slowly — in through the nose for four counts, out through the mouth for six
- Focus on something specific — the details of an object nearby, or five things you can see, four you can hear, three you can touch
- Do not fight the feelings — let them peak, then subside
- Sit or lean somewhere safe until it passes
When to get medical help
Use NHS 111 online, call 111, or contact your GP if:
- Panic attacks are happening regularly
- They are stopping you doing things you would like to do
- You are avoiding places where you have had a panic attack before
Call 999 or go to A&E if you have chest pain that spreads to your arm or jaw, is heavy or crushing, is with clamminess or nausea, or you are unsure whether it is a panic attack or a heart problem — call 999.
Further information
This page provides general information only. It is not a diagnosis and is not a substitute for professional medical advice.