A panic attack is a sudden surge of intense fear or discomfort. Symptoms can include a racing heart, dizziness, shaking, chest discomfort, breathlessness and a fear of losing control. The sensations are frightening, but panic attacks themselves are not usually dangerous.
1. Slow the breathing—gently
Breathe at a comfortable pace and make the out-breath a little longer than the in-breath. Avoid taking repeated huge breaths, which can worsen light-headedness.
Tell yourself: “This is panic. It will pass.” The aim is to reduce the secondary fear of the sensations.
2. Orient to the present
Name what you can see, feel and hear. Press your feet into the floor. Describe the room in neutral detail. This shifts attention from catastrophic prediction towards current information.
3. Reduce avoidance gradually
Avoiding every place associated with panic can make the fear network larger. CBT often uses planned, gradual exposure to feared situations or bodily sensations. This is best tailored with a professional when symptoms are severe.
New or severe chest pain, fainting, significant breathing difficulty or symptoms that may have a physical cause need medical assessment. Contact a GP if attacks recur or you are changing your life to avoid them.