Depression and panic attacks: what should you know?

A panic attack is a sudden surge of intense fear or discomfort that may bring racing or pounding heartbeat, chest tightness, breathlessness, shaking, dizziness, or numbness and tingling. Depression may involve persistent low mood, loss of interest, tiredness, disturbed sleep, and hopelessness. Repeated attacks can lead to avoidance and worry about another episode, while depression can make recovery and daily routines harder. These symptoms are not proof of panic disorder or depression, and chest or breathing symptoms can have urgent physical causes.

During an episode, move to a safe place, loosen tight clothing, and breathe slowly without forcing deep breaths. Remind yourself that the sensations can settle, while still taking chest and breathing symptoms seriously. Between episodes, note triggers, sleep, caffeine, medicines, mood, and avoidance. Arrange a GP consultation or mental health assessment to review both conditions and create a plan; talking therapies, practical coping skills, and medicines may be considered after assessment.

Call emergency services for new or severe chest pain, severe breathing difficulty, fainting, sudden weakness, confusion, or symptoms that do not settle. Seek prompt mental-health help if you feel unsafe, cannot function, or have thoughts of self-harm. Do not assume every episode is panic, especially when symptoms are new, different, or occurring with exertion.

Could these episodes have a physical cause? How can depression and panic symptoms be assessed together? Which breathing or grounding method is suitable for me? When should I use urgent services?