long lasting panic

Overview

Long-lasting panic means having sudden, intense waves of fear or anxiety that keep happening over weeks or months. People with long-lasting panic often worry a lot about when the next attack will come, and this worry can change how they live their day-to-day life.

Yes. It's one of the most common mental health conditions. Around 1 in 100 people in the UK experience panic disorder at some point in their lives.

It can start at any age, but it often begins in the late teens or early adulthood. Women are more likely than men to be diagnosed, but anyone can develop long-lasting panic.

Symptoms

Common symptoms

• Sudden, intense fear or dread
• A racing or pounding heartbeat
• Sweating or trembling
• Shortness of breath or feeling like you can't breathe
• Chest pain or discomfort
• Dizziness or feeling faint
• Nausea or stomach churning
• Numbness or tingling in your hands or feet
• Feeling detached from yourself or the world around you
• Fear that you might be dying, losing control, or 'going crazy'

Symptoms in children

• Frequent stomach aches or headaches
• Being very clingy or afraid to go to school
• Avoiding places or activities they used to enjoy
• Tantrums or intense distress when facing something new
• Complaining of feeling hot, dizzy, or a racing heart

Symptoms in older adults

• Fear of having a serious medical problem like a heart attack
• Avoiding leaving home or being alone
• Unexplained tiredness or aches and pains
• Difficulty sleeping or concentrating
• Memory concerns that worsen when feeling anxious

Causes

Main causes

• A very stressful event, such as losing a job, moving, or a serious illness
• Trauma or abuse in the past
• High levels of ongoing stress
• Changes in how the brain processes fear signals
• A family history of anxiety or panic

Risk factors

• Being naturally more anxious or easily startled
• Going through a major life change like becoming a parent or finishing school
• Having a long-term physical illness or chronic pain
• Misusing caffeine, alcohol, or recreational drugs
• Having another mental health condition like depression

When to see a doctor

See a doctor urgently if:

• If panic attacks are becoming more frequent or are completely stopping you from doing daily tasks
• If you feel unable to keep yourself safe or have thoughts about self-harm
• If you keep going to emergency departments because of panic symptoms

Book a routine appointment if:

• If you've had a panic attack more than once, even if symptoms are mild
• If you start avoiding places or situations because you're afraid of having an attack
• If panic is affecting your sleep, work, or relationships

Diagnosis

A doctor will talk with you about your symptoms, how often they happen, and how long they last. They will also ask about your health, stress, and any family history of anxiety. There is no blood test or scan for panic disorder.

Tests that may be done

• A physical examination to check for heart, lung, or thyroid problems
• Blood tests may be done to rule out other conditions that can cause similar symptoms
• A questionnaire or interview about your feelings and behaviours

What to expect at your appointment

Your doctor may ask you to describe the very first time panic started and what thoughts rush in when it happens. They might also ask you to keep a panic diary for a couple of weeks. This helps you both see patterns and plan the best next step.

Treatment

Treatment for long-lasting panic is very effective. It usually involves talking therapy, and sometimes medication. You and your doctor will decide together what's best for you.

Self-care at home

• Practice slow, steady breathing — breathe in for 4 counts, hold for 2, then out for 6
• Use grounding tricks, like naming 5 things you can see or touching something with a different texture
• Learn about the 'fight-or-flight' response to remind yourself panic is a false alarm
• Cut back on caffeine, energy drinks, and alcohol
• Set a regular sleep routine
• Try calming activities like gentle stretching, walking, or quiet music

Medical treatments

Cognitive behavioural therapy (CBT) is one of the most helpful approaches for panic. It helps you change unhelpful thoughts and gradually face feared situations. Your doctor may also suggest a type of medication called an antidepressant or a medicine to help with anxiety. Doctors will always explain the benefits and possible side effects before prescribing anything, and you can ask questions.

When is surgery considered?

Surgery is not used to treat long-lasting panic. Panic attacks are a mental health condition, and treatment focuses on therapy and lifestyle support.

Living with this condition

You can learn to live with panic without letting it control you. A panic attack will pass, usually within 10 to 20 minutes. Remind yourself that the feelings are uncomfortable but not dangerous. Build a small 'panic plan' with a trusted friend or family member who knows what helps you.

Lifestyle tips

• Get regular physical activity – even a short daily walk can reduce stress
• Keep a regular sleep schedule and aim for enough rest
• Practice relaxation techniques like deep breathing, mindfulness, or yoga
• Limit caffeine and alcohol, especially during busy or stressful days
• Spend time with supportive people who understand you

Diet and exercise

Eating regular, balanced meals can help keep your energy stable. Too much sugar or caffeine can make your heart race and trigger anxious feelings. Exercise such as walking, swimming, or cycling helps your body use up stress chemicals and improves your mood.

Mental health and emotional wellbeing

Living with long-lasting panic can be exhausting, and it's common to feel low or embarrassed. You might start to avoid places where a panic attack happened. That's not your fault — it's part of the condition. Reaching out for support and starting treatment helps you break that cycle.

Prevention

You can't always stop a panic attack from happening, but you can lower your chances by managing stress, keeping a routine, and learning early warning signs. Early help when symptoms first appear can stop panic from becoming a long-term problem.

Vaccines

There is no vaccine for panic attacks or panic disorder.

Screening programmes

There is no routine national screening for panic disorder. But doctors may use simple questionnaires during a check-up if you mention anxiety symptoms.

Complications

If left untreated

• Avoiding more and more places or situations (agoraphobia)
• Feeling depressed or hopeless
• Difficulty holding a job or studying
• Relationship problems because of fear or avoidance
• Using alcohol or sedatives as a way to cope

Long-term outlook

With the right help, most people with long-lasting panic recover or improve greatly. Therapy helps you understand and cope with the feelings, and many people get back to normal life. It may take time, but there is good reason to be hopeful.

Find support

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