Does this feel familiar?
You were standing in the queue at the supermarket and suddenly felt like the floor was moving.
You’ve been to A&E convinced it was your heart, and they told you it was panic.
You now sit near the door in every meeting, just in case.
You’ve stopped taking the Tube at rush hour, and you haven’t told anyone why.
What might be going on
During a panic attack, your body releases a surge of adrenaline as though you’re in danger. Your heart speeds up, your breathing gets faster and shallower, and blood moves to your muscles. That’s why you feel dizzy, tingly and breathless.
Panic attacks can come out of the blue, often during or after a stressful period. After one, many people start to fear the next, which keeps the alarm system on high alert and can lead to avoiding places.
Panic responds well to support. Learning what’s happening in your body takes away some of the fear, breathing techniques help in the moment, and therapies like CBT help break the cycle.
One small thing. Just for today.
Name five things you can see, four you can hear, three you can touch. Practise it today, when you’re calm, so it’s ready when you need it.
Let’s untangle a few assumptions
Support can look different
A little perspective
The NHS says most panic attacks last between 5 and 20 minutes. Even when it feels endless, your body can’t keep producing that level of adrenaline for long, and the wave does pass.
Questions you might be asking
When to get medical help
If you have chest pain and aren’t sure whether it’s panic, or it’s your first episode, call 999 or go to A&E. See your GP if you’re having repeated panic attacks or avoiding places because of them. You can also self-refer to NHS Talking Therapies in England.
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