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Coping with panic attacks
Panic attacks can feel overwhelming. But there are ways to stay in control and feel better.
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
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.
Calming yoga
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.
Helping someone who’s having a panic attack
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.
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