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[Skip to main content](https://www.youngminds.org.uk/young-person/my-feelings/panic-attacks/#main-content) [Youngminds - fighting for young people's mental health](https://www.youngminds.org.uk/) - Mental health support [I am a young person](https://www.youngminds.org.uk/young-person/) - [My feelings](https://www.youngminds.org.uk/young-person/my-feelings/) - [Coping with life](https://www.youngminds.org.uk/young-person/coping-with-life/) - [Mental health conditions](https://www.youngminds.org.uk/young-person/mental-health-conditions/) - [Identity and mental health](https://www.youngminds.org.uk/young-person/identity-and-mental-health/) - [Medications](https://www.youngminds.org.uk/young-person/medications/) - [Supporting a friend](https://www.youngminds.org.uk/young-person/supporting-a-friend-with-their-mental-health/) - [Real stories](https://www.youngminds.org.uk/young-person/blog/) - [Your guide to support](https://www.youngminds.org.uk/young-person/your-guide-to-support/) [I need urgent help](https://www.youngminds.org.uk/young-person/find-help/i-need-urgent-help/) [I am a parent](https://www.youngminds.org.uk/parent/) - [A-Z mental health guide](https://www.youngminds.org.uk/parent/parents-a-z-mental-health-guide/) - [Getting support from mental health services](https://www.youngminds.org.uk/parent/getting-support-from-mental-health-services/) - [How to talk to your child about mental health](https://www.youngminds.org.uk/parent/how-to-talk-to-your-child-about-mental-health/) - [Looking after yourself](https://www.youngminds.org.uk/parent/parents-guide-to-looking-after-yourself/) - [Real stories from parents and carers](https://www.youngminds.org.uk/parent/blog/) - [My child needs urgent help](https://www.youngminds.org.uk/parent/my-child-needs-urgent-help/) [Parents Helpline](https://www.youngminds.org.uk/parent/parents-helpline/) - Support us [Support us](https://www.youngminds.org.uk/support-us/) - [Browse our shop](https://shop.youngminds.org.uk/shop/) - [Donate](https://www.youngminds.org.uk/support-us/donate/) - [Join the movement](https://www.youngminds.org.uk/support-us/join-the-movement/) - [Volunteering at YoungMinds](https://www.youngminds.org.uk/support-us/volunteer/) - [Fundraising](https://www.youngminds.org.uk/support-us/fundraising/) - [Events](https://www.youngminds.org.uk/support-us/events/) [Make a donation](https://www.youngminds.org.uk/support-us/donate/) - For professionals [I work with young people](https://www.youngminds.org.uk/professional/) - [Resources and advice](https://www.youngminds.org.uk/professional/resources/) - [Schools and teachers](https://www.youngminds.org.uk/professional/schools/) - [Community support](https://www.youngminds.org.uk/professional/community-support/) - [Spotlight stories](https://www.youngminds.org.uk/professional/spotlight-stories/) - About us [About YoungMinds](https://www.youngminds.org.uk/about-us/) - [Our strategy](https://www.youngminds.org.uk/about-us/our-strategy/) - [Our reports and impact](https://www.youngminds.org.uk/about-us/reports-and-impact/) - [Our team and Ambassadors](https://www.youngminds.org.uk/about-us/meet-the-team/) - [Our partnerships and funders](https://www.youngminds.org.uk/about-us/partnerships-and-funders/) - [Media centre](https://www.youngminds.org.uk/about-us/media-centre/) - [Contact us](https://www.youngminds.org.uk/about-us/contact-us/) - [Careers](https://www.youngminds.org.uk/about-us/careers/) - [Real stories](https://www.youngminds.org.uk/young-person/blog/) - [Donate](https://www.youngminds.org.uk/support-us/donate/) Search Open main navigation  # Panic attacks Having a panic attack can feel scary and overwhelming. But there are things you can do to cope. We have tips and advice to help you get through it. - [Home](https://www.youngminds.org.uk/) - [I am a young person](https://www.youngminds.org.uk/young-person/) - [My feelings](https://www.youngminds.org.uk/young-person/my-feelings/) - [Panic attacks](https://www.youngminds.org.uk/young-person/my-feelings/panic-attacks/) [Open guide menu Skip to guide menu](https://www.youngminds.org.uk/young-person/my-feelings/panic-attacks/#contentguide) View shareable links ## Guide Menu for Panic attacks Hide Show menu ### Guide contents (jump to section) **On this page** 1. [What is a panic attack?](https://www.youngminds.org.uk/young-person/my-feelings/panic-attacks/#Whatisapanicattack) 2. [What to do if you're having a panic attack](https://www.youngminds.org.uk/young-person/my-feelings/panic-attacks/#Whattodoifyourehavingapanicattack) 3. [Coping with panic attacks long-term](https://www.youngminds.org.uk/young-person/my-feelings/panic-attacks/#Copingwithpanicattackslongterm) 4. [How to help someone who's having a panic attack](https://www.youngminds.org.uk/young-person/my-feelings/panic-attacks/#Howtohelpsomeonewhoshavingapanicattack) 5. [Get help now](https://www.youngminds.org.uk/young-person/my-feelings/panic-attacks/#Gethelpnow) ## What is a panic attack? A panic attack or anxiety attack is a sudden and intense feeling of fear and [anxiety](https://www.youngminds.org.uk/young-person/mental-health-conditions/anxiety/ "Anxiety") that lasts for a short period of time. It can come out of nowhere and feel really scary. When you’re having a panic attack, your body can react in all sorts of ways. You might feel: - like you can’t control your body - like you’re out of touch with what’s going on around you - scared that your body is in danger because your heart is racing or you’re short of breath This can feel very frightening, but know that a panic attack won’t cause you any harm. It might not feel like it during an attack, but you are in control and the feeling will pass. What are the signs and symptoms of a panic attack? There are lots of physical symptoms of a panic attack, like: - feeling out of breath or breathing quickly - feeling light-headed, like you might faint - finding lights a lot brighter and more intense - your heart beating really quickly - sweating more than usual - feeling shaky - having wobbly legs - having chest pain - being teary, or feeling like you can’t stop crying - feeling stuck, like you can’t move - having stomach cramps - feeling sick > Frequently, my brain takes me to the space many people with panic attacks will understand as the ‘I know this is probably a panic attack, but it feels more likely that it’s a heart attack and I’m going to die’ feeling. [Read Hattie's story on panic attacks and health anxiety](https://www.youngminds.org.uk/young-person/blog/what-it-s-like-to-develop-health-anxiety/) How long does a panic attack last? A panic attack can happen at any time or place, including at night-time. Usually, symptoms will be at their worst within ten minutes. Sometimes they can last longer, or you might have several panic attacks in a short period of time. If you're having lots of panic attacks at unpredictable times without any clear trigger, you might be diagnosed with panic disorder. Why might I have a panic attack? Having a panic attack is a symptom of anxiety. It often happens if you’re feeling very worried or stressed about something in your life, or if you’ve experienced something traumatic. Sometimes, there might be no clear reason why you’re having a panic attack. But it’s important to try and understand what making you anxious and what types of situations or places are causing the panic attacks. Knowing your triggers can help you learn how to cope. [Get more advice in our guide to anxiety](https://www.youngminds.org.uk/young-person/mental-health-conditions/anxiety/) > When I’m having a panic attack, I cry and I become really quiet. I struggle with talking about my feelings. Usually, I just write them down and hideaway. [Read Kaitlyn's story - How I cope with panic attacks](https://www.youngminds.org.uk/young-person/blog/how-i-cope-with-panic-attacks/) ### Panic disorder - **If you’re having unexpected panic attacks often and you don’t know why, it might be a sign of panic disorder.** Talk to your GP about how you’re feeling. They can help with treatments and find support that works for you. Your GP might suggest [cognitive behavioural therapy](https://www.youngminds.org.uk/young-person/your-guide-to-support/counselling-and-therapy/ "Counselling and therapy") (CBT) to help you manage your panic attacks by changing the way you think and behave. They could also connect you with a support group or prescribe [medication](https://www.youngminds.org.uk/young-person/medications/ "Medications") like antidepressants if needed. [Find out more about speaking to your GP](https://www.youngminds.org.uk/young-person/your-guide-to-support/how-to-speak-to-your-gp/)  > Eventually, I found some effective coping skills that allowed me to sit my exams and get the grades I needed for my firm choice. Charlie, 20 [How I learnt to manage panic disorder in school](https://www.youngminds.org.uk/young-person/blog/how-i-learnt-to-manage-panic-disorder-in-school/) ## What to do if you're having a panic attack ### How to cope in the moment During a panic attack it can feel like you’re losing control and want to stop the panic attack fast. But remember this feeling is temporary. These tips can help you to feel 'grounded' again. ## - Concentrate on your breathing Focus on breathing in slowly, then breathing out slowly. Try counting as you breathe to focus your mind. Start small, like counting to three on each breath in and out. When you begin to calm down, increase how long you hold each breath to five or seven seconds. Apps like [Headspace](https://www.headspace.com/) and [Calm](https://www.calm.com/) have lots of breathing exercises you can try, like this [breathing exercise from Headspace](https://www.youtube-nocookie.com/embed/cEqZthCaMpo "Headspace Breathing Exercise"). - Find a safe space If a situation is making you feel panicked, try and find a spot where you can take a moment to breathe and calm your thoughts. If you can’t physically go to a safe space, try visualising a place where you feel calm. - Focus on your senses and surroundings When you’re having a panic attack, you can feel disconnected from things around you. To reconnect, try picking out five things you can see, hear, taste, touch, or smell. ### How to cope after a panic attack After a panic attack, you might feel drained and tired. These tips can help you to look after yourself and rest. - ### Do a breathing exercise A simple breathing exercise can have a calming effect and help you to relax. - ### Use a self-soothe box A [self-soothe box](https://www.youngminds.org.uk/young-person/blog/how-to-make-a-self-soothe-box/ "How to make a self-soothe box") contains things that make you feel relaxed. Put some of your favourite things in there and open it when you need to feel grounded. - ### Listen to music or watch TV Put on your favourite music or TV show to switch off from your anxious thoughts and calm down. - ### Drink some water If you were breathing quickly, felt out of breath or were crying a lot during your panic attack, drinking water can help rehydrate you. Everyone has a different way of looking after themselves, so find something that works for you. [Get more tips and advice in our self-care guide](https://www.youngminds.org.uk/young-person/coping-with-life/self-care/) ## Coping with panic attacks long-term After a panic attack, you might worry about when the next one will happen. This can make everyday tasks like going to school or meeting up with friends tough. Here are some tips to help you cope. Speak to someone you trust Talk to friends, family or teachers if you’re feeling anxious. They can help you take your mind off whatever’s making you feel panicked and support you to find help. If talking is difficult, write your thoughts down or put them in your phone notes. Get help from your GP If your panic attacks mean you’re struggling to cope with everyday tasks, [speak to your GP](https://www.youngminds.org.uk/young-person/your-guide-to-support/how-to-speak-to-your-gp/ "How to speak to your GP"). They can suggest different types of treatments like [therapy or counselling](https://www.youngminds.org.uk/young-person/your-guide-to-support/counselling-and-therapy/ "Counselling and therapy"), or [medication](https://www.youngminds.org.uk/young-person/medications/ "Medications") to help with anxiety.  > I stayed with my therapist for a little over a year and I learnt so much about myself. By the end of my time in therapy, I had learnt how to manage my anxiety and panic attacks – in fact, I haven’t had a panic attack since\! [Find out how therapy helped Eleanor, 18, to tackle her panic attacks](https://www.youngminds.org.uk/young-person/blog/how-therapy-helped-me-tackle-my-panic-attacks/) Look after your physical health Staying physically healthy boost your mood and energy. Think about how much sleep you’re getting, the foods you’re eating and how much exercise you’re doing. Keep a diary Track your panic attacks by noting down any feelings, situations, or thoughts that trigger them. You could also write down positive things to help ease your worries. ## Real stories about panic attacks -  ### [Tips for managing panic attacks](https://www.youngminds.org.uk/young-person/blog/tips-for-managing-panic-attacks/) 10 min read - [Anxiety](https://www.youngminds.org.uk/young-person/blog/?tag=anxiety#main-content) -  ### [How you can help someone having a panic attack](https://www.youngminds.org.uk/young-person/blog/how-you-can-help-someone-having-a-panic-attack/) 5 min read - [Anxiety](https://www.youngminds.org.uk/young-person/blog/?tag=anxiety#main-content) -  ### [How therapy helped me tackle my panic attacks](https://www.youngminds.org.uk/young-person/blog/how-therapy-helped-me-tackle-my-panic-attacks/) 5 min read - [Counselling and therapy](https://www.youngminds.org.uk/young-person/blog/?tag=counselling-and-therapy#main-content) ## How to help someone who's having a panic attack It can be tough to know what to do when someone has a panic attack, especially if it’s a friend or family member. Here are some ways you can help. - ### Stay with them If you can, stay with the person during their panic attack. Just being there can help calm them down. If you’re feeling overwhelmed, it’s okay to find someone else they trust to support them. - ### Talk to them Chat about how they’re feeling or anything they like, like favourite shows or hobbies. This can distract them from their anxious thoughts. If they find it difficult to talk and want to focus on their breath – that’s okay and it’s important to respect this. - ### Check in with them After the panic attack, they might still feel anxious. Check in to see how they’re feeling and remind them you’re here for them if they need. - ### Talk about how you can support them When they’re ready, talk about how you can support them in the future. This can be things like helping them find a safe space or trying breathing exercises together. ## Get help now If you need more support, here are some services and helplines that can support you. - ## No Panic Supports people struggling with panic attacks, phobias, obsessive compulsive disorder (OCD) and other anxiety-related issues - and provides support and information for their carers. Call 01952 680835 for a recorded breathing exercise to help you through a panic attack (available 24/7). Read [information about call costs](https://nopanic.org.uk/the-no-panic-helpline/). Opening times: 10am - 10pm, 365 days a year [0300 772 9844](<tel:0300 772 9844>) [sarah@nopanic.org.uk](mailto:sarah@nopanic.org.uk) [No Panic](https://nopanic.org.uk/) - ## Childline If you’re under 19 you can confidentially call, chat online or email about any problem big or small. [Sign up](https://www.childline.org.uk/registration/) for a free Childline locker (real name or email address not needed) to use their [free 1-2-1 counsellor chat](https://www.childline.org.uk/get-support/1-2-1-counsellor-chat/) and email support service. [Can provide a BSL interpreter](https://www.childline.org.uk/get-support/contacting-childline/#BSL-counselling) if you are deaf or hearing-impaired. Hosts [online message boards](https://www.childline.org.uk/get-support/message-boards/) where you can share your experiences, have fun and get support from other young people in similar situations. Opening times: 24/7 [0800 11 11](<tel:0800 11 11>) [Childline](https://www.childline.org.uk/) - ## Triumph Over Phobia (Top UK) Runs a network of local self-help groups for anyone aged 16+ who has a phobia, OCD or an anxiety disorder. [01225 571 740](<tel:01225 571 740>) [info@topuk.org](mailto:info@topuk.org) [Top UK](https://www.topuk.org/) - ## Samaritans Whatever you're going through, you can contact the Samaritans for support. N.B. This is a listening service and does not offer advice or intervention. Opening times: 24/7 [116123](tel:116123) [jo@samaritans.org](mailto:jo@samaritans.org) [Samaritans](https://www.samaritans.org/) - ## Shout **Text SHOUT to 85258.** Shout provides free, 24/7 text support for young people across the UK experiencing a mental health crisis. All texts are answered by trained volunteers, with support from experienced clinical supervisors. Texts are free from EE, O2, Vodafone, 3, Virgin Mobile, BT Mobile, GiffGaff, Tesco Mobile and Telecom Plus. Texts can be anonymous, but if the volunteer believes you are at immediate risk of harm, they may share your details with people who can provide support. Opening times: 24/7 [Shout](https://giveusashout.org/) - ## OCD Action Offers support and information to anybody affected by obsessive compulsive disorder (OCD). Opening times: 9:30am - 8pm, Monday - Friday [0300 636 5478](<tel:0300 636 5478>) [support@ocdaction.org.uk](mailto:support@ocdaction.org.uk) [youthhelpline@ocdaction.org.uk](mailto:youthhelpline@ocdaction.org.uk) [OCD Action](https://www.ocdaction.org.uk/) ## More information, real stories and advice -  ### [Guide to anxiety](https://www.youngminds.org.uk/young-person/mental-health-conditions/anxiety/) -  ### [The grounding technique that helps me when I'm anxious](https://www.youngminds.org.uk/young-person/blog/the-grounding-technique-that-helps-me-when-i-m-anxious/) -  ### [What to do if you're really struggling with your mental health](https://www.youngminds.org.uk/young-person/blog/what-to-do-if-you-re-really-struggling-with-your-mental-health/) Help us improve our content Whether you love the page or think something is missing, we appreciate your feedback. It all helps us to support more young people with their mental health. 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Guide Menu for Panic attacks What is a panic attack? A panic attack or anxiety attack is a sudden and intense feeling of fear and [anxiety](https://www.youngminds.org.uk/young-person/mental-health-conditions/anxiety/ "Anxiety") that lasts for a short period of time. It can come out of nowhere and feel really scary. When you’re having a panic attack, your body can react in all sorts of ways. You might feel: - like you can’t control your body - like you’re out of touch with what’s going on around you - scared that your body is in danger because your heart is racing or you’re short of breath This can feel very frightening, but know that a panic attack won’t cause you any harm. It might not feel like it during an attack, but you are in control and the feeling will pass. Panic disorder - **If you’re having unexpected panic attacks often and you don’t know why, it might be a sign of panic disorder.** Talk to your GP about how you’re feeling. They can help with treatments and find support that works for you. Your GP might suggest [cognitive behavioural therapy](https://www.youngminds.org.uk/young-person/your-guide-to-support/counselling-and-therapy/ "Counselling and therapy") (CBT) to help you manage your panic attacks by changing the way you think and behave. They could also connect you with a support group or prescribe [medication](https://www.youngminds.org.uk/young-person/medications/ "Medications") like antidepressants if needed. > Eventually, I found some effective coping skills that allowed me to sit my exams and get the grades I needed for my firm choice. What to do if you're having a panic attack How to cope in the moment During a panic attack it can feel like you’re losing control and want to stop the panic attack fast. But remember this feeling is temporary. These tips can help you to feel 'grounded' again. - Concentrate on your breathing Focus on breathing in slowly, then breathing out slowly. Try counting as you breathe to focus your mind. Start small, like counting to three on each breath in and out. When you begin to calm down, increase how long you hold each breath to five or seven seconds. Apps like [Headspace](https://www.headspace.com/) and [Calm](https://www.calm.com/) have lots of breathing exercises you can try, like this [breathing exercise from Headspace](https://www.youtube-nocookie.com/embed/cEqZthCaMpo "Headspace Breathing Exercise"). - Find a safe space If a situation is making you feel panicked, try and find a spot where you can take a moment to breathe and calm your thoughts. If you can’t physically go to a safe space, try visualising a place where you feel calm. - Focus on your senses and surroundings When you’re having a panic attack, you can feel disconnected from things around you. To reconnect, try picking out five things you can see, hear, taste, touch, or smell. How to cope after a panic attack After a panic attack, you might feel drained and tired. These tips can help you to look after yourself and rest. - ### Do a breathing exercise A simple breathing exercise can have a calming effect and help you to relax. - ### Use a self-soothe box A [self-soothe box](https://www.youngminds.org.uk/young-person/blog/how-to-make-a-self-soothe-box/ "How to make a self-soothe box") contains things that make you feel relaxed. Put some of your favourite things in there and open it when you need to feel grounded. - ### Listen to music or watch TV Put on your favourite music or TV show to switch off from your anxious thoughts and calm down. - ### Drink some water If you were breathing quickly, felt out of breath or were crying a lot during your panic attack, drinking water can help rehydrate you. Coping with panic attacks long-term After a panic attack, you might worry about when the next one will happen. This can make everyday tasks like going to school or meeting up with friends tough. Here are some tips to help you cope. Real stories about panic attacks How to help someone who's having a panic attack It can be tough to know what to do when someone has a panic attack, especially if it’s a friend or family member. Here are some ways you can help. - ### Stay with them If you can, stay with the person during their panic attack. Just being there can help calm them down. If you’re feeling overwhelmed, it’s okay to find someone else they trust to support them. - ### Talk to them Chat about how they’re feeling or anything they like, like favourite shows or hobbies. This can distract them from their anxious thoughts. If they find it difficult to talk and want to focus on their breath – that’s okay and it’s important to respect this. - ### Check in with them After the panic attack, they might still feel anxious. Check in to see how they’re feeling and remind them you’re here for them if they need. - ### Talk about how you can support them When they’re ready, talk about how you can support them in the future. This can be things like helping them find a safe space or trying breathing exercises together. Get help now If you need more support, here are some services and helplines that can support you. More information, real stories and advice