A sudden surge of fear with a racing heart, dizziness or breathlessness can be frightening. These symptoms can occur during a panic attack, but a webpage cannot establish their cause. New or concerning physical symptoms deserve medical attention.
Seek emergency help for sudden chest pressure or squeezing, pain spreading to the arm, jaw or back, or chest pain with symptoms such as shortness of breath, sweating or dizziness. Call 911 in the United States or your local emergency number. MedlinePlus explains chest-pain warning signs. Do not assume that previous panic attacks explain a new episode.
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Get symptoms assessed
The National Institute of Mental Health’s panic-disorder guide describes attacks as sudden episodes of intense fear or discomfort that may occur without an obvious trigger. Having a panic attack does not automatically mean you have panic disorder.
A health professional can ask about your symptoms and history and consider physical causes. Explain when episodes began, what you notice and whether fear of another episode is affecting work, travel or daily life.
You do not have to identify a traumatic event or a single trigger to deserve assessment. Avoid diagnosing yourself from a symptom checklist or deciding that the experience reflects a lack of self-control.
Use an agreed plan during a familiar episode
If a clinician has assessed your symptoms and helped you make a plan for panic, keep that plan somewhere accessible. Follow its guidance, including when to seek further medical help.
Consider your surroundings before moving. If you are somewhere physically safe, you may be able to pause there rather than rushing away. If you are in danger or doing something that requires alertness, prioritise getting help and reaching a safe situation.
Choose one manageable response. You do not need to complete a list of techniques or make the sensations disappear immediately. Ask a trusted person to stay nearby if that is helpful and welcome.
Try gentle breathing if it helps
The NHS offers a gentle breathing exercise: make yourself comfortable and allow breaths to move in and out regularly, without forcing their depth. A slow count can be optional.
Practising when you are more settled may help you become familiar with the exercise. If focusing on breathing makes you feel worse, stop forcing it and use another part of your agreed plan or seek support. A breathing exercise does not replace assessment of concerning symptoms.
Choose a simple focus and welcome support
If it feels helpful, notice a neutral object nearby: its shape, colour or texture. Keep the task simple. You do not need to persuade yourself that everything is safe when you have a concrete reason to seek help.
A familiar calming image or sound may be another option. Keep your eyes open if you prefer, and leave out any exercise that increases distress. Your response to a technique is useful information for your clinician.
Use words that are accurate for your situation, such as “I can follow my plan and ask for help.” You do not need to repeat that nothing is happening or deny sensations that feel real.
If you are supporting someone, ask what they need and whether they have a care plan. Keep your words simple, avoid crowding them and take requests for medical help seriously. Do not require them to calm down before receiving support.
Arrange follow-up and treatment support
Repeated attacks or fear that restricts your life are reasons to seek professional help. Treatment for panic disorder can include psychological therapy, medication or both, chosen with a qualified provider. Ask about options, access and what to do between appointments.
For the appointment, a short note about the episode may be useful: when it happened, the symptoms, how long it lasted and what you tried. You do not need a perfect record or a proven explanation.
You can ask for support while continuing ordinary activities at a pace that fits your care plan. Improvement is not a test of positive thinking, and needing further help is a reason to review the plan.