Everyone feels anxious or panicky at some point in their life. A little bit of anxiety can even be helpful. For example, feeling anxious before an exam might make you more alert and improve your performance.
But too much anxiety or panic can negatively affect your day-to-day life.
Phone 999 in an emergency.
When you’re anxious or scared, your body will release stress hormones like adrenaline and cortisol.
Although this can be helpful in some situations, it could also cause physical symptoms. For example, an increased heart rate and sweating. In some people, it might cause a panic attack.
A panic attack is a feeling of sudden and intense anxiety. It can be frightening and happen suddenly, often for no clear reason.
If you’re having a panic attack, you may experience:
Most panic attacks last somewhere from 5 to 30 minutes.
There are many different situations that can cause anxiety or panic. This is different for everyone.
Some causes of anxiety and panic include:
Regular anxiety, fear or panic can also be a symptom of another health condition like:
When you first start to panic, focus on breathing slowly to help you feel calmer. A breathing exercise can help with this.
It may also help to focus on what’s around you, instead of what’s going on with your body. For example, you could:
You can also reassure yourself using coping statements. For example, remind yourself that although panic attacks feel terrible, they don’t cause anything bad to happen.
If you can, it’s important to stay in the situation you’re in. This shows you that you don’t have to escape for the panic to stop.
You should speak to your GP practice if you’re worried about how you’re feeling. They’ll ask you to describe your symptoms, how often you get them, and how long you have had them.
They may also carry out a physical examination to rule out other conditions that could be causing your symptoms.
You could also talk to:
It can sometimes be difficult to talk about your feelings, emotions and personal life. But, try not to feel anxious or embarrassed. Talking to someone could help you find a solution.
Last updated:
13 June 2024