Summary
What are panic and anxiety attacks?
Panic attacks and intense periods of anxiety can both involve strong feelings of fear, worry and physical sensations that feel frightening or overwhelming. People often use the terms “panic attack” and “anxiety attack” interchangeably, but they can describe slightly different experiences. A panic attack is generally a sudden surge of intense fear or alarm, while an intense period of anxiety is more often connected to ongoing worries, stress or feeling overwhelmed. Understanding what your own experience feels like can help you recognise what is happening and identify strategies or support that might help.
How might a panic attack feel?
A panic attack often comes on suddenly, sometimes without an obvious trigger. The body’s fight-or-flight response becomes activated very quickly, which can create intense physical sensations. These sensations can feel so frightening that you may believe something is seriously wrong. In your thoughts, you might experience:
- Feeling frightened by what is happening in your body.
- Thinking “Something is wrong with me” or “I can’t breathe.”
- Feeling as though you are going to die or something terrible is about to happen.
- Worrying that you are going to lose control or “go crazy”.
- Feeling an urgent need to make the sensations stop or escape the situation.
In your body, you might experience:
- A sudden surge of fear or intense alarm.
- Fast or heavy heartbeats.
- Dizziness or light-headedness.
- Shortness of breath or a feeling of not being able to breathe properly.
- Tightness or discomfort in your chest.
- Feeling sick or having an unsettled stomach.
- Sweating or trembling.
- Feeling very hot or very cold.
How might an intense anxiety attack feel?
“Anxiety attack” isn’t a formal clinical diagnosis, but people commonly use the term to describe a period of intense or overwhelming anxiety. Unlike a panic attack, anxiety often builds gradually as worries accumulate. The thoughts may be focused on something that has happened, something happening now or something that might happen in the future. In your thoughts, you might experience:
- “What if I can’t cope?”
- “Everything is going wrong.”
- “I’m going to fail.”
- “I can’t stop worrying.”
- Feeling overwhelmed by thoughts about school, exams, relationships, family, friendships or the future.
- Finding it difficult to switch off your worries or concentrate on anything else.
In your body, you might experience:
- A fast or pounding heartbeat.
- Sweating.
- Feeling shaky or restless.
- Shortness of breath.
- Feeling sick or having an unsettled stomach.
- Dizziness or light-headedness.
- Feeling faint or as though you might pass out.
- Muscle tension or feeling unable to relax.
- Feeling tired or having difficulty sleeping.
- What’s the difference?
Both experiences can feel extremely real and frightening. The main difference is often how they develop. Panic attacks tend to involve a sudden and intense surge of fear, where physical sensations can feel like evidence that something is seriously wrong. Anxiety tends to build gradually, with thoughts focused on worries, uncertainty or feeling unable to cope.
It is also possible to experience both. Anxiety can sometimes build up and contribute to a panic attack, and worrying about having another panic attack can then create more anxiety. Neither experience means that you are “going crazy” or failing to cope — they are signs that your body’s alarm system has become highly activated.
How to help myself
When you’re experiencing intense anxiety or a panic attack, it can feel like you need to make the feelings stop immediately. Try to focus on helping your body feel safer rather than fighting the sensations. Remind yourself that the feelings are temporary and that, although they can feel frightening, anxiety and panic symptoms will usually settle. You can use grounding techniques to bring your attention back to the present, such as naming things you can see, hear and touch around you.
Slow your breathing down. Try breathing gently in through your nose and slowly out through your mouth, making your out-breath slightly longer. Avoid taking very large or rapid breaths, as this can sometimes make dizziness or breathlessness feel worse. You can also relax your shoulders, unclench your jaw and notice where you are holding tension in your body.
When your thoughts become overwhelming, notice what your mind is telling you without automatically believing it. Thoughts such as “I’m going to faint,” “I can’t cope” or “Something is seriously wrong” can feel very convincing during panic. Try reminding yourself that these are anxiety thoughts and that physical sensations such as a racing heart or dizziness can happen when your body’s alarm system is activated.
If you know certain situations regularly trigger anxiety, make a plan for managing them rather than avoiding everything that feels difficult. Gradually facing situations in manageable steps can help your brain learn that you can cope with anxiety. You don’t need to start with the most frightening situation, and it is okay to ask someone you trust or a professional to help you work out where to begin.
Looking after your everyday wellbeing can also make anxiety easier to manage. Try to get enough sleep, eat regularly, stay hydrated, move your body and make time for activities that help you relax. Staying connected with people you trust can also make difficult periods feel less overwhelming.
If anxiety or panic is happening regularly, stopping you from doing things you want or need to do, or becoming difficult to manage, speak to a trusted adult, GP, school counsellor or mental health professional. You don’t have to wait until your anxiety becomes severe before asking for support.
How to help a loved one
If someone you care about is experiencing intense anxiety or panic attacks, try to stay calm and reassuring. Panic can feel frightening and very real, even when there is no immediate danger. Listen to what they are experiencing without dismissing it or telling them to “just calm down”. You don’t need to have all the answers — sometimes simply staying with them and reminding them that they are not alone can be helpful.
During a panic attack, help them focus on the present moment. Encourage slow, gentle breathing and remind them that the physical sensations will pass. You could help them use grounding techniques, such as noticing what they can see, hear or touch, or encourage them to focus on something familiar and comforting. Try not to overwhelm them with lots of questions or instructions while they are highly distressed.
Once they are feeling calmer, talk about what might help in the future. You could work together to identify triggers, warning signs and strategies that they find useful. If anxiety is causing them to avoid lots of situations, support them to take small, manageable steps towards things they have been avoiding rather than encouraging them to avoid everything that feels difficult. However, avoid forcing them into situations before they are ready, as this can increase fear.
It can also help to support their everyday wellbeing. Encourage regular sleep and meals, time outside, enjoyable activities and opportunities to spend time with people they trust. You can offer practical support, such as accompanying them somewhere that feels difficult, while also helping them gradually build confidence in managing things themselves.
If anxiety or panic is frequent, becoming more intense or interfering with school, relationships, hobbies or everyday life, encourage them to speak to a trusted adult, GP, school counsellor or mental health professional. You could offer to help them arrange an appointment or go with them. Remember that you cannot take their anxiety away for them, but you can help them feel supported while they learn to manage it.
Myth Buster
Myth: “Panic attacks can be fatal.”
Truth: Panic attacks can feel extremely frightening, but a panic attack itself is not dangerous or fatal. The body’s alarm system becomes highly activated, causing symptoms such as a racing heart, sweating, dizziness, shaking and breathlessness. These sensations can feel overwhelming, but they usually settle as the body’s alarm response returns to normal.
Myth: “You will faint or lose control during a panic attack.”
Truth: Feeling dizzy or light-headed can happen during a panic attack, which can make it feel as though you are going to faint or lose control. However, fainting is not a typical feature of panic attacks. During a panic response, blood pressure generally rises rather than suddenly dropping, which is what typically causes someone to faint. Slow, gentle breathing can help if you are feeling dizzy, particularly if you have been breathing quickly. Panic can also create a strong feeling that you are losing control, but experiencing this feeling does not mean that you actually will.
Myth: “You must always avoid your triggers.”
Truth: Avoiding situations that feel terrifying can make anxiety feel better in the short term, but continually avoiding them can make the fear stronger over time. With appropriate support, gradually approaching feared situations in a safe and manageable way can help your brain learn that you can cope with the anxiety. This is often an important part of psychological treatments for panic and anxiety disorders.
Myth: “Panic attacks and anxiety are the same thing.”
Truth: Panic attacks and anxiety are different experiences, although they can happen together. A panic attack usually involves a sudden surge of intense fear or discomfort, often accompanied by strong physical symptoms. Anxiety tends to build more gradually and is often connected to ongoing worries about things that might happen. Someone can experience panic attacks as part of an anxiety disorder, but experiencing a panic attack does not automatically mean that someone has an anxiety disorder.
Myth: “If I have a panic attack, it means something is seriously wrong with me.”
Truth: The physical sensations of panic can be very convincing, but they are often the result of your body’s fight, flight or freeze response switching on. A racing heart, breathlessness, sweating or dizziness can feel like signs that something is medically wrong, but they can also be normal responses to intense anxiety. If you experience new, severe or unusual physical symptoms, however, it is always appropriate to seek medical advice rather than assuming they are caused by panic.
Therapy
Therapy for panic attacks and anxiety usually focuses on understanding what is happening in your body and mind, reducing fear of the symptoms and gradually changing patterns of avoidance. The type of therapy offered will depend on the person’s experiences, age and what is contributing to their anxiety.
- Cognitive Behavioural Therapy (CBT) – Helps you understand the relationship between your thoughts, feelings, physical sensations and behaviours. It can help challenge frightening thoughts such as “I’m going to faint” or “I can’t cope”, while developing strategies for managing anxiety and panic.
- Exposure Therapy – Involves gradually facing situations, sensations or activities that trigger anxiety rather than continually avoiding them. This can help you learn that anxiety can be tolerated and that the things you fear are not always going to happen.
- Interoceptive Exposure – A type of exposure particularly relevant to panic. It involves safely experiencing sensations similar to those that occur during panic, such as an increased heart rate or dizziness, so that they become less frightening and easier to manage.
- Mindfulness-based approaches – Help you notice anxious thoughts, feelings and physical sensations without immediately reacting to them. This can help you stay grounded in the present rather than becoming caught up in worries about what might happen.
- Acceptance and Commitment Therapy (ACT) – Helps you make space for uncomfortable thoughts and feelings without allowing anxiety to completely control your choices. It focuses on helping you gradually return to activities and experiences that are important to you.
- Relaxation and breathing-based interventions – Can teach strategies for managing physical arousal and recognising when your body is becoming overwhelmed. These may be used alongside other therapeutic approaches rather than as a treatment on their own.
- Family therapy or family-based support – For children and young people, involving parents or carers can help them understand panic and anxiety and learn how to support the young person without unintentionally reinforcing avoidance or excessive reassurance.
Therapy isn’t about making sure you never feel anxious again. It is about helping you understand anxiety, become less frightened by the sensations and build confidence in your ability to cope when panic happens.
Helplines
Anxiety UK
Anxiety UK is a charity providing information, advice and support for people experiencing anxiety, stress and other anxiety-related difficulties. They support people with issues including panic attacks, phobias, obsessive-compulsive disorder (OCD) and other anxiety disorders.
Phone: 03444 775 774
Opening times: 24 hours a day, 7 days a week
Website: www.anxietyuk.org.uk
No Panic
No Panic is a charity providing information, advice and support for people experiencing panic attacks, phobias, obsessive-compulsive disorder (OCD) and other anxiety-related difficulties. They also provide support for young people and carers.
Phone: 0300 772 9844
Opening times: 10 am–10 pm, every day of the year
24-hour crisis message: 01952 680835
Email: info@nopanic.org.uk
Website: http://www.nopanic.org.uk
Youth support: youth@nopanic.org.uk
Kooth
Kooth is a free online mental health and wellbeing service for young people. It offers a safe and confidential space where young people can access information, read helpful resources, take part in online discussions and receive support from trained professionals. Kooth can help with all sorts of issues that may affect young people’s mental health and wellbeing, including stress, anxiety, relationships, bullying, family difficulties, low mood and other challenges they may be experiencing.
Website: www.kooth.com
Online support: Available 24 hours a day, 365 days a year
Live chat with a practitioner: 12 pm–10 pm Monday to Friday; 6 pm–10 pm Saturday and Sunday
Shout
Shout is a free, confidential text messaging service that provides support to anyone who is struggling to cope. It can help with a wide range of issues, including stress, anxiety, low mood, loneliness, relationship difficulties, bullying, self-harm, suicidal thoughts, feeling overwhelmed and other mental health challenges.
Text: SHOUT to 85258
Opening times: Available 24 hours a day, 7 days a week, 365 days a year
Website: www.giveusashout.org
Mind
Mind is a mental health charity providing information, advice and support for people experiencing mental health difficulties. They cover a wide range of mental health and wellbeing issues, including anxiety, depression, stress, relationships, loneliness, coping with difficult experiences and managing everyday life. Mind provides information to help people understand what they are experiencing, know their rights, find appropriate support and feel less alone.
Phone: 0300 123 3393
Opening times: 9am–6pm, Monday to Friday (excluding bank holidays)
Email: info@mind.org.uk
Website: www.mind.org.uk
Samaritans
Samaritans is a charity providing emotional support to anyone who is struggling to cope or needs someone to talk to. They are there for people experiencing all sorts of difficulties, including stress, anxiety, loneliness, relationship or family problems, bereavement, feeling overwhelmed and concerns about mental health or suicide.
Phone: 116 123
Opening times: 24 hours a day, 7 days a week, 365 days a year
Website: www.samaritans.org
The Mix
The Mix is a charity providing free information, advice and support for young people on all sorts of issues that can affect their lives and wellbeing. This includes mental health, relationships, money, housing, work and education, drugs and alcohol, bullying, social media, family difficulties and many other challenges. They offer information and practical advice to help young people understand what they are going through, make informed decisions and find further support when they need it.
Phone: 0808 808 4994
Opening times: 11 am–11 pm, 7 days a week
Website: http://www.themix.org.uk
Crisis Messenger: Text THEMIX to 85258 – available 24 hours a day, 7 days a week.
Childline
Childline is a free service for young people to talk to a counsellor about anything. The service is available 24 hours a day, 7 days a week. Childline is available to anybody who is 18 years old or younger.
Phone: 0800 1111- Available 24 hours a day, 7 days a week, 365 days a year
You can also find helpful resources, speak to a counsellor online or send a message on their site.
Website: www.childline.org.uk
For adults concerned about a child, the NSPCC can be contacted
NSPCC
NSPCC is a children’s charity that works to protect children and prevent abuse and neglect. They provide support and advice for adults about child abuse, neglect, child safety, online safety and children’s mental and emotional wellbeing.
Phone: 0808 800 5000
Opening times: 10 am–4 pm, Monday–Friday
Email: help@nspcc.org.uk
Email opening times: 11 am–4 pm, 7 days a week
Website: www.nspcc.org.uk
YoungMinds
YoungMinds is a national charity supporting the mental health and wellbeing of children and young people. They provide information, advice and support for parents and carers who are concerned about a young person’s mental health, and help people understand mental health difficulties, find appropriate support and access useful resources. Their Parents Helpline can provide information, advice, emotional support and signposting to other services.
Parent helpline: 0808 802 5544 (9:30 am – 4 pm on Mondays, Thursdays and Fridays, and from 9:30 am – 6 pm on Tuesdays and Wednesdays)
Email: parents@youngminds.org.uk
Webchat: https://www.youngminds.org.uk/parent/parents-helpline/
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