Coping with panic attacks

What does a panic attack feel like?

Panic attacks can feel like an intense and overwhelming feeling of anxiety. For some people, they can feel like they’re having a heart attack or even like they’re dying. But it can help to remember that although having a panic attack can be scary, it won’t hurt you.

Most panic attacks last between 5 and 20 minutes. Symptoms of panic attack can include:

feeling faint, dizzy or sick
getting hot and sweaty
feeling weak or shaky in your legs
a really fast heartbeat or a sense that your heart isn't beating normally
feeling like you're choking or can't breathe easily
your vision going blurry
like things around you have started to feel strange or disconnected.

Lots of people experience panic attacks, but it can be hard to know what to do when they happen. There are ways to cope with them and feel better.

5 things to help reduce panic attacks:

Have less caffeine and eat healthily
Exercise regularly
Get plenty of sleep
Create a healthy routine
Talk about what’s happening

Coping with anxiety

Get advice on how to cope with anxiety.

How to cope with a panic attack

It can take time to learn how to deal with panic attacks, but there are lots of things you can do to help when they happen:

Focus on your breathing

Concentrate on your breathing. Don’t hold your breath, but breathe in slowly through your nose as you count to 5. Then breathe slowly out your mouth as you count to 5.

Keep focusing on your breathing for as long as you need to. If breathing and counting doesn’t work for you, there are lots of other breathing techniques you can try.

Stay in the moment

Focus on what’s around you. Remind yourself that you’re having a panic attack and that it can’t hurt you.

Try holding onto something or tasting chewing gum to help keep you grounded. Try naming:

5 things you can see
4 things you can touch or feel
3 things you can hear
2 things you can smell
1 thing you can taste.

It can be tempting to try and leave or avoid the situation, but try not to. Stay where you are and keep focusing on things here and now until you feel calmer.

Do something physical

Jump up and down, jog on the spot or do anything that’s physical but not too difficult. Keep focusing on your breathing while you do it.

Change how you’re thinking

Focus on reminding yourself that:

it will pass
this is just anxiety
anxiety can’t harm me
I am in control.

You could say this in your head or out loud if you feel able to.

Coping after a panic attack

Having a panic attack can leave you feeling tired or drained. Give yourself time afterwards to sit somewhere quietly, or to have something to eat or drink.

Talk about it

Talking can really help. Telling someone you trust can give you a chance to explain what’s happened and let your feelings out.

If you’re starting to worry about having panic attacks in the future, it’s important to get support. You can ask your doctor for help or talk to a Childline counsellor about anything that’s happening.

Write things down

Try keeping a diary of what happens when you have a panic attack, and what’s helped before. Keeping notes about what’s helped before can make it easier to remember what to do if it happens again.

You could use the mood journal to keep track of your feelings and what’s helped over time.

Calming yoga

finding
stuff that helps
me

Want ideas to help cope? Or got tips to share with others? Go to our message boards.

What causes panic attacks

For lots of people, panic attacks can appear to start for no reason or without any warning signs. This can be really difficult for people when they’re having them regularly.

The reasons you’re having panic attacks aren’t always clear. But there are things that can make people more likely to have them:

Stress from family problems or exams
Trying to cope after someone dies
Anxiety and panic disorders
Social anxiety
Difficult experiences or memories
Some health conditions

Some people feel like they have to avoid certain places because of their panic attacks, but doing this can actually make them worse. If you’re struggling to cope or you want help with your panic attacks, your doctor can help.

Visiting your doctor

Dr Ranj answers your questions about seeing a doctor.

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If you're feeling overwhelmed or anxious, we've got calming activities to help.

Helping someone who’s having a panic attack

Floating balloon

It can be scary when someone you know is having a panic attack. But there are some simple things you can do to help them:

Stay calm
Keep your voice calm and don’t talk about or focus on what’s happening to them during the panic attack. Remind the person that they’re safe and that it’ll be over soon.
Ask if they need anything
Someone having a panic attack might not always be able to tell you what they need, but asking can help remind them they’re not alone.
Help them to breathe
Try counting out loud as you breathe in for 5 seconds and out for 5 seconds.
Support them afterwards
Take them somewhere quiet to calm down and get them some water if they need it. Try to stay with them for a few minutes afterwards or for as long as they need to feel better.