Panic attack sensations

Overview

A panic attack is a sudden wave of intense fear or discomfort that comes on quickly and peaks within minutes. During a panic attack, you may feel a racing heart, shortness of breath, or a sense that something terrible is happening — even if there is no real danger. These sensations can be frightening, but the attack itself is not physically harmful.

Yes, panic attacks are very common. Around 1 in 10 people in the UK will have a panic attack at some point in their life.

Panic attacks can happen to anyone at any age, but they often first appear in young adulthood. They are more common in women than in men, and they can run in families.

Symptoms

Common symptoms

• Racing or pounding heartbeat
• Sweating or chills
• Trembling or shaking
• Shortness of breath or feeling smothered
• Chest pain or tightness
• Nausea or stomach upset
• Dizziness, lightheadedness, or feeling faint
• Numbness or tingling in hands or feet
• Feeling detached from yourself or reality
• Fear of losing control or going crazy
• Fear of dying

Symptoms in children

• Clinginess or refusal to go to school
• Unexplained headaches or stomach aches
• Crying, tantrums, or extreme fear of separation
• Avoiding activities they used to enjoy

Symptoms in older adults

• More focus on physical symptoms like chest pain or breathlessness
• Less reporting of fear or emotional distress
• Worry about having a heart attack or stroke
• Increased confusion or memory concerns during the episode

Causes

Main causes

• High levels of stress from work, school, or relationships
• A traumatic event or major life change (e.g., loss, divorce, moving)
• A family history of panic attacks or anxiety disorders
• An underlying anxiety condition, such as panic disorder or social anxiety
• Brain chemistry and how your body responds to danger signals

Risk factors

• Having a close family member with panic attacks or anxiety
• Experiencing a stressful or traumatic event
• A personal history of depression or other mental health conditions
• Using stimulants like caffeine or certain recreational drugs in excess
• Major life transitions, such as leaving home, having a baby, or starting a new job

When to see a doctor

See a doctor urgently if:

• If this is your first panic attack and you have chest pain or trouble breathing – seek emergency care to rule out a heart or lung problem.
• If a panic attack causes fainting or lasts more than 30 minutes.
• If you have thoughts of harming yourself or others.

Book a routine appointment if:

• If you have repeated panic attacks or worry about having another one.
• If panic attacks are affecting your work, relationships, or daily activities.
• If you have symptoms of depression, such as low mood or loss of interest.
• If you feel you cannot cope or need help understanding what is happening.

Diagnosis

A healthcare professional, usually your GP, will ask about your symptoms, how long they last, and what triggers them. They will also ask about your medical history and any family history of anxiety. There is no specific test for panic attacks, but your GP may do some basic checks to rule out other conditions.

Tests that may be done

• A physical exam (checking your heart rate, blood pressure, and breathing)
• An electrocardiogram (ECG) to check your heart rhythm
• Blood tests (e.g., thyroid function, blood count) to look for other causes
• A questionnaire about your anxiety levels and mood

What to expect at your appointment

The GP will first make sure that your symptoms are not caused by a physical illness. If they think you are having panic attacks, they may refer you to a mental health service for further assessment. You will be asked about your feelings, thoughts, and behaviours during the attacks. This information helps create a plan to manage them.

Treatment

Treatment for panic attacks focuses on helping you understand and manage the physical sensations and the fear they cause. Most people benefit from a combination of talking therapy and self-help techniques. Medication may also be used in some cases, but your doctor will discuss all options with you.

Self-care at home

• Practice slow, belly breathing when you feel an attack starting (breathe in for 4 seconds, hold for 4, out for 4).
• Use grounding techniques, such as naming 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
• Avoid caffeine, nicotine, and alcohol, as they can trigger or worsen attacks.
• Get regular exercise and enough sleep to reduce overall stress.
• Challenge fearful thoughts gently – remind yourself that the attack will pass and is not dangerous.
• Carry a small 'calm kit' (e.g., a familiar scent, a stress ball, a calming photo) to use when you feel anxious.

Medical treatments

If self-help and talking therapy are not enough, your GP may recommend a course of talking therapy such as cognitive behavioural therapy (CBT), which helps change the thoughts and behaviours that fuel panic. For more severe or frequent attacks, your doctor may discuss medication options. These are usually antidepressants or medications that help reduce anxiety, and they work by balancing brain chemicals. Your doctor will explain how to take them safely and what side effects to expect. Never start or stop any medication without your doctor's advice.

Living with this condition

Living with panic attacks means learning to manage the fear of when the next one might happen. Many people find it helpful to keep a diary of their attacks to identify patterns and triggers. Over time, with the right support, the attacks become less frequent and less intense. It is important to be patient with yourself – recovery takes time.

Lifestyle tips

• Stick to a regular sleep schedule – aim for 7-9 hours per night.
• Limit caffeine and alcohol, especially when you feel stressed.
• Move your body daily – even a 15-minute walk can reduce anxiety.
• Make time for relaxation, such as reading, listening to music, or spending time in nature.
• Talk to trusted friends or family about how you feel – you don't have to go through it alone.
• Set small, achievable goals each day to give yourself a sense of accomplishment.

Diet and exercise

A balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein can help stabilise your mood. Avoid skipping meals, as low blood sugar can mimic anxiety symptoms. Regular exercise – even gentle activities like walking, yoga, or swimming – releases endorphins that naturally reduce stress and help you feel calmer overall.

Mental health and emotional wellbeing

Panic attacks can be emotionally draining. They may make you feel scared, embarrassed, or frustrated. Over time, the fear of having another attack can become a problem itself. This is called anticipatory anxiety. It is important to address these feelings with professional help. Therapy can teach you how to face the fear rather than avoid it, which is a key step toward recovery.

Prevention

Panic attacks cannot always be prevented, but you can reduce your risk by managing stress, recognising early warning signs, and treating anxiety early. Learning relaxation and breathing techniques can help you stop an attack from escalating. If you have had panic attacks before, working with a therapist can help you build skills to prevent them from returning.

Complications

If left untreated

• Panic disorder – recurrent, unexpected panic attacks with constant fear of another attack.
• Agoraphobia – avoidance of places or situations where you fear a panic attack might happen (e.g., crowded places, public transport).
• Depression – feeling hopeless, sad, or losing interest in things you used to enjoy.
• Increased risk of alcohol or substance misuse as a way to cope.
• Impaired work, school, or social life due to avoidance and fear.

Long-term outlook

With the right treatment and support, most people see a significant reduction in panic attacks. Many recover completely and return to their normal activities. Even if attacks come back, you will have tools to handle them. Panic attacks are not a life sentence – they are a manageable condition, and you can regain control.

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