This article was written by a Kooth worker and contains the following themes: panic, anxiety.

What is a panic attack?

A panic attack is a feeling of really intense anxiety or fear. Panic attacks can happen very suddenly, and usually last between 5 and 20 minutes. Although panic attacks can feel really frightening, it’s important to remember that you’re not likely to experience any physical harm, and there are ways you can help yourself. In this article, we’ll explore:

• 1. The symptoms of a panic attack
• 2. How it might feel to have a panic attack
• 3. Ways to help you cope if you experience a panic attack
• 4. The difference between a panic attack and panic disorder
• 5. How to seek professional support
• 6. Overcoming panic attacks and feeling hopeful

1. What are the symptoms of a panic attack?

Panic attacks can trigger lots of different symptoms, such as:

• stomach aches or feeling sick
• headaches
• faster heart beats
• shaking
• sweating
• changes to your body temperature (feeling very hot or very cold)
• dizziness
• needing to go to the toilet
• tingling in your fingers or other body parts
• hyperventilation – where you breathe really quickly and it can leave you feeling breathless

2. How does it feel to have a panic attack?

Because everyone is so different, symptoms of panic attacks can really vary from person to person. We asked a group of people who have experienced panic attacks to share what it was like for them. This is what they had to say:

“Panic attacks can feel really scary, especially when you don’t really know what’s going on. I used to experience a really fast heart, dizziness, stomach cramps, sweating, numb hands, and I had a dry mouth. I remember when I first started having them I had no idea what they were.” – Jo

“For me, when that sudden surge of panic would hit me like a wave, I initially thought I was having a heart attack. They came out of nowhere and I remember checking my pulse to make sure my heart was still pumping. I would also try to get as much air in my lungs as possible, leading me to hyperventilate*. I would hold on to something really tight or sit down to keep myself from falling. This went on for a long time and led to lots of isolation. I often wouldn’t go anywhere where I was alone, or there was no clear exit or escape.” – Sam

“Panic attacks can feel really scary. My symptoms included having a tight chest, sweaty hands, worrying about going to new places or speaking to new people, and needing to go to the toilet.” – Leni

“I would feel really sick, get very cold, and would cry uncontrollably. My panic attacks would sometimes come out of the blue, which felt overwhelming, as I would then start to worry about having them when I was at school.” – Javi

3. Ways to manage a panic attack

It can be hard to know what to do when you’re in a state of panic. Here are just a few simple techniques that may help you feel more calm. .

Take slow, deep breaths

Panic attacks can lead to rapid breathing. Taking big, deep breaths can help slow down your breathing, and help you feel calmer.

“Breathing techniques and relaxation have been a huge part of reducing the impact of my feelings of panic.” – Leni

For some helpful breathing exercises, why not try our [bubble breathing mini activity], or our hand breathing exercise audio. It could be helpful to practise some breathing exercises when you’re already in a calm state, so that you know which ones work best for you when you’re feeling panicked.

Focus on your senses

When you’re experiencing panic, it can be helpful to focus on a particular sense that appeals to you in the moment – for example, a tree that you see, a comforting voice that you hear, or an object you can touch. This can help bring you back into the moment and ground you in your surroundings, so that you’re less focused on your feelings of panic.

“Because I’d get so overwhelmed, wherever I was, I would simply stare at something I could see -a clock on the wall, a crack in the ceiling, a leaf on a tree – anything that helped me to focus. It definitely helped me feel calmer, and it was something I knew I could do wherever I was.” – Javi

Try to relax your muscles

If you’re feeling tense, remind the body how to relax with a simple “tense and relax” exercise.

Clench your fist, and hold it for a few seconds. Slowly release your fist and relax your hand. Repeat this as many times as you like and notice if it makes a difference.

“Because I feel so tense when I have a panic attack, I try to relax my body as much as possible. It’s almost like persuading my body to be calm. It really works for me.” – Jo

Repeat a mantra

A mantra is a word or phrase we repeat to help bring us focus, give us confidence, reassurance, or change our thinking. During a panic attack, the reassurance of repeating a mantra like “This shall pass,” might be useful.

“Over the years I’ve learnt rather than trying to fight the wave of panic, to just go with it – even swim with it. I tell myself, no matter how powerful the storm may be, it will pass and there will be calm again.” – Leni

4. What’s the difference between a panic attack and panic disorder?

If you’re having lots of panic attacks, and they happen randomly without a clear cause, you may be diagnosed with panic disorder. If this is happening to you, we encourage you to talk to your GP, as they can help you get proper support (see section 5 for more on getting professional support).

You could also talk to a member of the Kooth team, to help you make sense of what’s been happening, and to explore next steps that feel right for you.

5. Seeking professional help

Getting some professional support is a great way to help yourself. Not only can your local GP suggest helpful techniques to help you, but they might also be able to signpost you to local services, too. Leni told us, “I had a very supportive GP who really helped me. It was through them I was able to access some talking therapy, which was a great way to find new ways to cope, and explore how I was feeling about all sorts of things.”

If talking to your GP is something you think might help, try writing down your symptoms and everything you want to tell them before your appointment. Keeping a diary of your panic attacks might also help to identify patterns and triggers. For example, you could record things like:

• where you were – for example, school, home, a social situation
• what was happening at the time – for example, you were just about to take an exam, you were talking to friends, or doing homework
• what your symptoms were – for example, fast breathing, dizziness, and headache

6. Overcoming panic attacks and feeling hopeful

If you’re experiencing panic attacks, it can feel like things will never get better. We thought it would be helpful to share how the people we’ve spoken to have learned how to manage their panic attacks.

“I used to have multiple panic attacks a day, and now I only get them every so often. When they do happen, I know exactly what works for me to move through it quickly!” – Jo

“Sometimes I do still get that surge of anxiety and panic, but I’m able to manage these times differently now, rather than being overwhelmed. I no longer view my panic as the ‘enemy’, but instead, I see it as a really protective friend that sometimes sees perceived threats as real ones.” – Sam

“I still get extremely anxious and at times have a panic attack, but I know that it will pass, and just acknowledging it can reduce the intensity and fear of it.” – Leni

“I can’t believe I’m saying this, but I haven’t had a panic attack for years. But ifI did have one now, I feel like I’d know what to do. I continue to practise all the calming techniques I learned. They help me with everyday stresses, and help me feel more in control.” – Javi