Panic attacks can feel frightening and confusing, especially when they happen out of the blue. Many people describe the same experience: your heart suddenly races, your chest feels tight, your breathing changes, and your mind jumps straight to worst-case thoughts.
It can feel like something is seriously wrong, even if you’ve been told before that panic itself isn’t dangerous.
A panic attack is your body’s alarm system switching on too strongly. That system exists to protect you, but sometimes it reacts to stress, pressure, or exhaustion rather than real danger. When that happens, the sensations feel intense, fast, and hard to control. The good news is that panic attacks always peak and pass, even if it doesn’t feel that way at the time.
Signs of a panic attack
Not everyone experiences panic in the same way, but many people notice some of the following:
A fast or pounding heartbeat
Short or tight breathing
Dizziness or feeling light-headed
Chest tightness
Shaking, sweating, or tingling
Nausea or stomach discomfort
A strong urge to escape
Fear of losing control or fainting
These sensations are uncomfortable and unsettling, but they’re not harmful. They’re signs that your nervous system is on high alert.
When panic starts, your body reacts first, then your mind tries to make sense of what’s happening. If the thought is “This is dangerous” or “I can’t cope with what's happening,” anxiety rises and the sensations often intensify. That increase can feel like confirmation that something bad is happening, which adds more fear, and the loop continues.
Stress, lack of sleep, caffeine, exams, relationship strain, and big changes all make this loop easier to trigger. It doesn't indicate weakness on your part, it just means your system is overloaded.
When panic hits, the aim isn’t to rush to immediately stop it (which is likely to increase the panic). The aim is to help your body settle so the episode can run its course without escalating. Here's how to do it...
1. Name what’s happening
This step sounds simple, but when panic starts, your mind often fills in the gaps with frightening explanations. Telling yourself, “This is a panic attack, it'll soon pass” helps interrupt that process.
You’re not trying to convince yourself everything is fine. You’re reminding yourself that this is a natural response to a stressful event, and it won't last. Saying, “This will peak and soon settle,” can take away some of the fear that fuels the panic. Many people notice that once they stop fighting the sensations, the intensity softens sooner.
2. Slow your breathing
Panic speeds up breathing, which keeps the body in alarm mode. Slowing it down sends a signal that you’re not in immediate danger.
Try box breathing: breathe in for four seconds, hold for four, breathe out for four, and hold again for four. Repeat a few times. (Click here for a guided video.)
Or focus on a longer out-breath: breathe in through your nose, then breathe out slowly through your mouth.
You don’t need to control every breath, just try to slow the breath down as best you can. It's useful to practise this when you're not panicking, so you can easily recall it when needed.
3. Bring your attention outward
During panic, attention gets stuck inside your body. Grounding helps you reconnect with what’s around you.
Name five things you can see
Four things you can touch
Three things you can hear
Two things you can smell
One thing you can taste
This reminds your system that you’re here, in this moment, and not under immediate threat. (Click here for a guided video.)
4. Release tension you might not notice
Many people clench their jaw, shoulders, or hands during panic. Try tightening your fists for a few seconds, then releasing. Drop your shoulders and let your jaw soften. These small releases can help reduce the overall intensity.
5. Use cool sensations
Cold can slow the stress response. If you're able, splashing cold water on your face, holding something cold, or placing a cool cloth on your neck for a short time can help your body settle.
6. Let the feelings be there
Fighting panic often intensifies it. Allowing the feelings, even while they’re uncomfortable, can shorten the episode. You can say to yourself, “OK, I feel this and I can get through it,” and focus on breathing and grounding while it passes.
Panic attacks are manageable, and you can train yourself to handle them with confidence over time. Regular sleep, physical movement, and cutting back on caffeine can reduce how easily panic gets triggered. Talking with a counsellor can also help you understand your patterns and practise these skills if you find you're regularly having panic attacks and need help.
Panic feels frightening, but it’s a response your body can learn to calm. Each time you get through one, you build trust in your ability to cope, even when it feels difficult in the moment.
