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Panic Attacks

Panic Attacks

A panic attack is a sudden surge of intense fear or discomfort, often accompanied by powerful physical sensations. These episodes can feel overwhelming and frightening, and many people initially worry they are experiencing a medical emergency, such as a heart attack.

 

Panic attacks typically:

  • Come on quickly and peak within minutes

  • Feel intense but are time-limited

  • Involve a combination of physical symptoms, thoughts, and behaviours

 

Some people experience panic attacks occasionally, often during periods of stress. Others may begin to worry about having further attacks, which can lead to changes in behaviour and increased anxiety over time.

What happens during a panic attack?

Panic is closely linked to the body’s natural “fight or flight” response. While this system is designed to protect us, during a panic attack it can become activated in the absence of real danger.

Physical sensations

These are caused by the release of adrenaline and can include:

  • Racing or pounding heart

  • Shortness of breath or a feeling of not getting enough air

  • Dizziness or light-headedness

  • Sweating or feeling overheated

  • Nausea or stomach discomfort

  • Tingling or numbness

  • Trembling or shaking

  • Chest tightness or pain

Thoughts

The intensity of physical sensations often leads to understandable but frightening interpretations, such as:

  • “I’m having a heart attack”

  • “I’m going to faint or collapse”

  • “I’m losing control”

  • “I won’t be able to cope”

 

These thoughts can increase anxiety further, creating a cycle where body sensations and fear amplify each other.

Behaviours

In response, people may:

  • Leave or avoid situations (e.g. shops, public transport, crowded places)

  • Closely monitor their body for signs of danger

  • Carry “safety” items (e.g. water, medication)

  • Seek reassurance or plan escape routes

 

While these responses are completely understandable, they can unintentionally maintain the cycle by reinforcing the idea that panic is dangerous.

How common are panic attacks?

Panic attacks are more common than many people realise:

  • Around 10–20% of people will experience a panic attack at some point

  • A smaller proportion develop ongoing difficulties with recurrent attacks and fear of future episodes

  • They often begin in late adolescence or early adulthood

 

(Recent clinical research and National Institute for Health and Care Excellence guidance, 2022–2024)

What Treatment do we offer?

​There are several highly effective, evidence-based approaches that help people understand and step out of the panic cycle.

Cognitive Behavioural Therapy (CBT)

CBT is a first-line treatment recommended by National Institute for Health and Care Excellence. It helps you to:

  • Understand the relationship between physical sensations, thoughts, and behaviours

  • Reinterpret bodily sensations in a less threatening way

  • Reduce avoidance and safety behaviours

  • Gradually rebuild confidence in situations that have become difficult

 

Understanding what panic is — and that it is not dangerous — is often a key part of recovery. Panic attacks, while distressing, are not harmful and will pass.

 

Interoceptive exposure involves:

  • Gently bringing on physical sensations similar to panic (e.g. increased heart rate)

  • Learning through experience that these sensations are safe and tolerable

 

This can be a powerful way to reduce fear of the body’s responses.

Acceptance and Commitment Therapy (ACT)

ACT supports:

  • Reducing the struggle with anxiety and physical sensations

  • Changing your relationship with fearful thoughts

  • Building confidence through valued action, even when anxiety is present

Mindfulness and nervous system regulation

These approaches help to:

  • Settle the body before anxiety escalates

  • Reduce reactivity to physical sensations

  • Develop a calmer, more observing stance towards thoughts

A compassionate note

Panic attacks can feel intense and frightening, particularly when they seem to come “out of the blue.” Many people begin to organise their lives around avoiding another episode. With the right support, it is possible to understand what is happening in your body, reduce the fear around it, and regain a sense of freedom and confidence.

Further support

You may find these trusted UK resources helpful:

  • NHS – information on panic attacks and anxiety

https://www.nhs.uk/mental-health/conditions/panic-disorder/

  • Anxiety UK – support and resources for anxiety and panic

https://www.anxietyuk.org.uk/

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