What it can feel like
- Your body may feel as if something terrible is happening.
- You might feel trapped, dizzy, unreal or frightened by your heartbeat.
- You may want to escape immediately.
Why it can happen
- Panic is a surge of alarm. The body prepares for danger even when there may not be immediate danger.
- Fighting every sensation can sometimes make the fear louder.
What can help
- Say to yourself: this is panic, and panic passes.
- Breathe out slowly. Let the next breath come naturally.
- Press your feet into the floor and name five things you can see.
- If possible, stay where you are until the wave lowers. Leaving can teach the brain that the place was dangerous.
- Seek medical help if symptoms are new, severe or unlike previous panic attacks.
Free support options
- Use Thrive & Rise breathing exercises and grounding tools.
- Read the panic attacks guide when you feel calmer, so you have a plan for next time.
Important note
This guide is for education and signposting. It cannot diagnose you or replace care from a qualified professional. If you feel at risk, seek urgent local help.