How to reduce panic attacks

A panic attack is a sudden surge of fear or alarm that can bring a racing heart, chest tightness, trembling, sweating, dizziness, rapid breathing or numbness and tingling. The body’s alarm system can feel dangerous even when no immediate threat is present. Similar symptoms can also occur with heart, breathing or other medical problems, so a new or unusual episode should not automatically be labelled panic.

Move to a safe place and place both feet on the floor. Breathe gently, allowing the out-breath to be slower and longer than the in-breath; avoid forcing very deep breaths. Name objects you can see, sounds you hear and sensations in your feet to bring attention back to the room. Remind yourself that the sensations are temporary while continuing to check for warning signs. Between episodes, regular sleep, steady meals, less caffeine and therapy such as cognitive behavioural therapy can help. A GP or mental health professional can discuss treatment matched to your symptoms.

Seek urgent medical help for severe or persistent chest pain, major breathing difficulty, fainting, new weakness, confusion or symptoms that feel different from previous attacks. Arrange a GP consultation when episodes recur, lead to avoidance, disturb sleep or prompt repeated emergency visits. Get immediate help if you may harm yourself or cannot stay safe.

Could another health problem or medicine be causing these symptoms? Would a mental health assessment help? Which therapy or medicine is appropriate? What should I do if symptoms return, and which signs mean emergency care?