Panic Attacks: Signs and What to Do

Common features

• Racing or pounding heartbeat, sweating, shaking, chills or hot flushes
• Shortness of breath, tightness in the chest, choking sensation, nausea or dizziness
• Feeling unreal, detached, out of control, or afraid of dying
• Symptoms that rise quickly and then gradually ease

Only a qualified professional can assess whether symptoms are due to panic, another mental health condition, a medicine, substance use, or a physical illness.

During an episode

• Move to a quieter, safer place when possible and loosen restrictive clothing
• Breathe gently and slowly; focus on a longer, comfortable exhale rather than forcing deep breaths
• Name a few things you can see, hear and feel to reconnect with the present moment
• Remind the person that the wave will pass; stay calm and avoid criticism or crowding
• Seek urgent medical help for severe or unfamiliar physical symptoms

When repeated attacks need help

Repeated unexpected attacks, a month or more of fear about another attack, or avoiding travel, crowds, work or school may indicate panic disorder. A clinician may check for physical causes and discuss psychological treatment, medication, or both.

• Track when episodes happen, how long they last, sleep, caffeine, alcohol or drug use, and what you were doing
• Keep regular sleep and meals and reduce excessive caffeine or stimulant use
• Do not start, stop or borrow medication without a prescriber

Emergency warning signs

Call 112 or go to emergency care for loss of consciousness, severe chest pain or breathing difficulty, seizure, overdose, serious self-harm risk, or any rapidly worsening medical concern.