What Is a Panic Attack? Symptoms and What to Do

Your heart's pounding, your chest feels tight, you can't catch your breath and a wave of dread arrives from nowhere. If that's ever happened to you, it can be terrifying, and many people are convinced something is seriously wrong with their body.

This guide sets out what the NHS says about panic attacks: what they are, the symptoms, what to do in the moment and when to ask for help. It's general information, not a diagnosis. If you're worried about your symptoms, please speak to a GP. If you're reading this mid-attack, skip to the section on what to do.

What a panic attack is, according to the NHS

The NHS describes a panic attack as a rush of intense mental and physical symptoms that can come on quickly and for no apparent reason. It says attacks can be very frightening and distressing.

A single panic attack doesn't mean you have a condition. The NHS's page on panic disorder describes panic disorder as an anxiety disorder where you regularly have sudden attacks of panic or fear.

Common panic attack symptoms

The NHS lists a wide range of symptoms. You might have some of these, not all of them:

• a racing heartbeat, sweating and trembling
• feeling faint, dizzy or sick
• chest pain and shortness of breath
• a choking sensation, dry mouth, or numbness and pins and needles
• hot flushes or chills
• a churning stomach
• a feeling of dread or a fear of dying
• feeling disconnected from your body

The NHS also notes that many of these symptoms can come from other conditions. For example, a racing heartbeat can happen with very low blood pressure. That's one of the reasons it's worth getting symptoms checked rather than assuming.

How long a panic attack lasts

The NHS says most panic attacks last between 5 and 20 minutes, and some last up to an hour. How often they happen varies: some people have one or two a month, and others have several a week.

The NHS also says attacks are frightening but not dangerous. They don't cause physical harm, and being admitted to hospital because of one is unlikely.

What to do during a panic attack

The NHS suggests these steps while an attack's happening:

1. Stay where you are, if you can.
2. Breathe slowly and deeply.
3. Remind yourself that the attack will pass.
4. Focus on positive, peaceful, relaxing images.
5. Remember that it's not life threatening.

Panic attacks can feel isolating, but they're common enough that doctors hear about them all the time. You might also find it easier with someone beside you, so asking a friend or colleague to stay with you is reasonable. Slow breathing is the part with the strongest support, and the NHS lists breathing exercises among its self-help suggestions.

Everyday habits that may make panic attacks worse

For panic disorder, the NHS says that sugary food and drinks, caffeine and alcohol can make attacks worse, and so can smoking, so it recommends limiting them. It also lists regular physical exercise, yoga or pilates and breathing exercises as helpful self-help ideas.

Staying hydrated is part of general wellbeing too, and I've covered the NHS guidance in my piece on how much water you should drink a day, including how caffeine fits in.

When to see a GP about panic attacks

The NHS says to see a GP if you have symptoms of panic disorder. They'll ask about your symptoms, how often they happen and how long you've had them, and may do a physical examination to rule out other causes.

Diagnosis of panic disorder may follow regular, unexpected panic attacks and at least a month of ongoing worry about having more. The main support the NHS describes is talking therapies, usually based on cognitive behavioural therapy (CBT), which you can self-refer to in England or get through your GP. Medicines are sometimes prescribed too, so it's a conversation to have with your doctor rather than something to decide alone.

When chest pain needs urgent help

Because panic attacks and heart problems can feel alike, don't try to work out which is which on your own. NHS 111 guidance lists chest pain, pressure, heaviness, tightness or squeezing across the chest as signs of a heart attack and says to call 999 straight away. If you're not sure whether something is an emergency, NHS 111 can help you decide.

Where to find support

The NHS page lists charities offering support for anxiety and panic, including Anxiety UK, Mind, No Panic and Triumph Over Phobia. If you're feeling overwhelmed or in distress, Samaritans are on 116 123, 24 hours a day, every day of the year. Talking to someone you trust is a good step too.

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Frequently asked questions

What does a panic attack feel like?

The NHS describes a rush of intense mental and physical symptoms, such as a racing heartbeat, sweating, trembling, shortness of breath, nausea and a feeling of dread.

How long does a panic attack last?

The NHS says most last between 5 and 20 minutes and some last up to an hour.

Is a panic attack dangerous?

The NHS says attacks are frightening but not dangerous, and they don't cause physical harm. Because the symptoms can overlap with other conditions, speak to a GP if you're worried.

What should I do during a panic attack?

The NHS suggests staying where you are if possible, breathing slowly and deeply, reminding yourself the attack will pass and focusing on calm, peaceful images.

When should I see a doctor?

See a GP if you think you have symptoms of panic disorder. For signs of a heart attack, such as chest pain or squeezing across the chest, call 999.