preventing panic

Overview

A panic attack is a sudden, intense wave of fear that reaches a peak within minutes. It can feel like losing control, having a heart attack, or being unable to breathe. Preventing panic means learning skills to calm your body and mind, reduce stress, and catch early signs before they spiral into a full attack.

Yes. Around 1 in 10 people will have a panic attack at some point in their life. Panic disorder, where attacks happen repeatedly and often without warning, affects about 1 in 50 people.

Anyone can experience panic attacks, but they most often start in late teens or early adulthood. Women are more likely than men to be diagnosed with panic disorder. However, people of all ages and backgrounds can be affected.

Symptoms

Common symptoms

• Racing heart or strong pounding heartbeat
• Sweating, trembling, or shaking
• Shortness of breath, or a feeling of choking
• Chest pain or tightness
• Dizziness or light-headedness
• Nausea or stomach churning
• Fear of losing control or dying
• Numbness or tingling in the hands or feet

Symptoms in children

• Stomach aches, headaches, or feeling suddenly sick
• Crying, clinging to parents, or refusing to go to school
• Tantrums or meltdowns that seem out of proportion
• Avoiding places where a panic attack happened before

Symptoms in older adults

• Memory problems or confusion during an attack
• Falls or unsteadiness due to dizziness
• Worry that symptoms are a serious medical problem, like a heart attack
• Withdrawing from social activities to avoid having a panic attack outside the home

Causes

Main causes

• High levels of stress, such as from work, exams, or family pressures
• Major life changes like moving house, losing a job, or having a baby
• A family history of panic disorder or other anxiety conditions
• Differences in how the brain responds to fear and stress
• Using too much caffeine, alcohol, or certain recreational drugs can trigger panic-like feelings in some people

Risk factors

• Having a close family member with panic or anxiety disorder
• Experiencing trauma, abuse, or neglect in childhood
• Living with long-term stress or burnout
• Having a naturally anxious or sensitive temperament
• Dealing with a chronic physical health condition

When to see a doctor

See a doctor urgently if:

• If panic attacks are frequent and you feel you cannot cope, seek help from a healthcare provider or mental health team urgently.
• If you have thoughts of self-harm or suicide, get immediate crisis support or call your local emergency number.

Book a routine appointment if:

• If panic attacks are affecting your sleep, work, or relationships, book an appointment with your doctor.
• If you want to learn prevention strategies and understand what is happening in your body.

Diagnosis

A doctor or mental health professional will ask about your symptoms, how often they happen, and how they affect your life. There is no single test for panic, but tests may be done to rule out other medical causes like thyroid problems, irregular heartbeat, or low blood sugar.

Tests that may be done

• A physical examination to check your overall health
• Blood tests to check hormone levels and rule out other conditions
• An electrocardiogram (ECG) to check your heart rhythm
• A conversation with a clinician using a structured questionnaire about your anxiety symptoms

What to expect at your appointment

The doctor will gently review your symptoms, triggers, and any past medical history. You may be asked to keep a diary of your panic episodes. This helps rule out other conditions and builds a clear plan for support. You remain fully involved in all decisions.

Treatment

Treatment focuses on helping your brain learn that panic is not dangerous. You may work with a mental health professional to build practical coping skills. For some people, medicine can help shorten acute attacks, but it is not usually the first step. Self-help strategies are often very effective.

Self-care at home

• Practice slow, steady breathing: breathe in for 4 seconds, hold gently, then breathe out for 6.
• Use grounding techniques: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
• Reduce or avoid caffeine, especially if you are already feeling stressed.
• Take regular physical activity to burn off stress hormones.
• Challenge scary thoughts by asking 'What is the evidence?' and 'What do I know with certainty?'

Medical treatments

If self-help is not enough, a healthcare professional may suggest psychological therapy such as cognitive behavioural therapy (CBT). CBT helps you recognise unhelpful thought patterns and build healthier responses to fear. If symptoms are severe, a doctor might discuss a short course of an antidepressant medication used for anxiety. These medicines are not habit-forming, but they can take up to four weeks to start working. Always discuss benefits, side effects, and options with your doctor.

Living with this condition

Find small ways to lower your overall stress. Make sure you get enough sleep, schedule time for things you enjoy, and break large tasks into smaller, manageable steps. Learn your early warning signs, such as tense muscles or worrying thoughts, and act early using your calming skills.

Lifestyle tips

• Keep a regular sleep schedule, even on weekends.
• Set aside time for rest and hobbies without guilt.
• Talk to someone you trust about how you feel.
• Limit news and social media if they spike your anxiety.
• Create a personal plan for panic: write down people you can call, phrases that help, and a quiet safe place you can pause in.

Diet and exercise

Eating a balanced diet with regular meals can help keep your mood and energy steady. Aim for at least 30 minutes of moderate activity, like brisk walking, cycling, or swimming, on most days. Drink enough water and cut back on high-caffeine energy drinks. Avoid using alcohol to calm anxiety, as it can make panic worse later.

Mental health and emotional wellbeing

Panic can make you feel embarrassed or alone, and you might start avoiding places where an attack has happened before. This is common and can be treated. It is not a failure. Getting help early can turn things around and help you feel in control again.

Prevention

Panic attacks cannot always be completely prevented, but you can reduce how often they happen and how intense they feel. Learning coping skills when you are calm — not during an attack — builds a foundation that helps you stay balanced and respond better to stress.

Complications

If left untreated

• Avoiding more and more everyday places or situations (sometimes called agoraphobia)
• Developing persistent low mood or depression
• Using alcohol, sedatives, or other substances to cope
• Repeated emergency department visits for panic symptoms that are frightening but not physically dangerous

Long-term outlook

Most people with panic attacks get better with the right support. Panic is not a sign of weakness or a life sentence. With self-help, therapy, time, and support, many people learn to calm their body and mind and confidently return to the activities they value.

Find support

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