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| Meta Title | Panic attacks: signs, causes, diagnosis and treatments |
| Meta Description | A panic attack is a feeling of sudden and intense anxiety. Find out the symptoms and what to do if you or someone else has one. |
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| Boilerpipe Text | A panic attack is a feeling of sudden and intense anxiety.
Panic attacks usually have physical symptoms.
These can include:
shaking, tingling or numbness (especially in hands, legs, or face)
feeling disorientated, dizzy, lightheaded or faint
feeling disconnected from your body
feeling sick (nausea)
rapid and irregular heartbeats (palpitations)
dry mouth
shortness of breath
sweating, hot flushes
a need to go to the bathroom urgently
ringing in your ears
a feeling of dread or a fear of dying
The symptoms of a panic attack are not dangerous, but they can be very frightening. They can make you think that something catastrophic is just about to happen.
They can even feel as though you're having a heart attack, or that you're going to collapse or even die.
But panic attacks always pass. It is unlikely that you will be admitted to hospital if you are having a panic attack on its own. In most cases, panic attacks last between 5 and 30 minutes before going away.
How to handle a panic attack
It's important not to let your fear of panic attacks control you.
Do
if possible, stay where you are until the panic attack begins to pass
breathe slowly, and deeply
if you can, try some breathing exercises to help manage and ease the anxiety
remind yourself that the panic attack will eventually pass, and that the symptoms are not harmful or life threatening
Breathing exercise for panic attacks
Doing a breathing exercise can help.
Follow these steps:
Breathe in slowly, deeply, and gently, through your nose.
Breathe out slowly, deeply, and gently, through your mouth.
Count from 1 to 5 on each breath in and out. Try using your fingers or tapping to count.
As you are doing the exercise, resting your right-hand on your chest and your left-hand on your stomach can sometimes help.
Repeat this for a few minutes until your anxiety starts to ease.
Doing a short ground exercise can also help. A quick one is called 5-4-3-2-1, and focuses on your senses. For example, sight, sound, touch, smell, and taste.
Follow these steps:
Look around where you are and name 5 things you can see around you.
Next, notice 4 things you can hear around you (if you are in a building or vehicle notice what you can hear inside the space, and then what you can hear outside the space).
Next, notice 3 things you can touch or feel near you (such as where your hands are placed, your feet on the ground and where your clothes rest on your body).
Next, notice 2 things you can smell (such as the room, your own clothing, perfume).
Lastly, notice 1 thing you can taste (such as the last thing you ate or drank, or maybe saliva).
Repeat this for a few minutes until your anxiety starts to ease. If you notice your mind wandering at any point, try and gently bring it back to the exercise.
As the panic attack begins to ease, you may notice that you are feeling tired.
Preventing panic attacks
What can be helpful:
Do
think about what could be making your symptoms worse
focus your time and energy on helping yourself get better, and seeking the right supports
learn breathing or relaxation exercises
eat regular meals, if you can - this can help balance blood sugar levels
be physically active - walking, swimming, yoga or pilates can help release tension
change negative thought patterns with cognitive behavioural therapy (CBT)
gradually build up the time you spend in worrying situations - this can help to reduce anxiety and grow confidence
Don't
do not try to make lots of changes all at once in your life - set smaller targets that can be more easily achieved
do not focus on things you cannot change
do not keep your difficulties to yourself or tell yourself that you are alone
do not have caffeine, sugary drinks, alcohol, or nicotine - these can make symptoms worse
Talk therapy
Healthy eating and active living
Panic disorder
If you feel constantly stressed and anxious about when your next panic attack may be, you may have
panic disorder
.
People with panic disorder may avoid situations that might cause a panic attack. They may also fear and avoid public spaces. This is known as
agoraphobia
.
Talk to your GP if your panic attacks are happening regularly.
Organisations that provide mental health supports
Content supplied by the
NHS
and adapted for Ireland by the HSE |
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# Panic attacks
A panic attack is a feeling of sudden and intense anxiety.
Panic attacks usually have physical symptoms.
These can include:
- shaking, tingling or numbness (especially in hands, legs, or face)
- feeling disorientated, dizzy, lightheaded or faint
- feeling disconnected from your body
- feeling sick (nausea)
- rapid and irregular heartbeats (palpitations)
- dry mouth
- shortness of breath
- sweating, hot flushes
- a need to go to the bathroom urgently
- ringing in your ears
- a feeling of dread or a fear of dying
The symptoms of a panic attack are not dangerous, but they can be very frightening. They can make you think that something catastrophic is just about to happen.
They can even feel as though you're having a heart attack, or that you're going to collapse or even die.
But panic attacks always pass. It is unlikely that you will be admitted to hospital if you are having a panic attack on its own. In most cases, panic attacks last between 5 and 30 minutes before going away.
## How to handle a panic attack
It's important not to let your fear of panic attacks control you.
### Do
- if possible, stay where you are until the panic attack begins to pass
- breathe slowly, and deeply
- if you can, try some breathing exercises to help manage and ease the anxiety
- remind yourself that the panic attack will eventually pass, and that the symptoms are not harmful or life threatening
## Breathing exercise for panic attacks
Doing a breathing exercise can help.
Follow these steps:
1. Breathe in slowly, deeply, and gently, through your nose.
2. Breathe out slowly, deeply, and gently, through your mouth.
3. Count from 1 to 5 on each breath in and out. Try using your fingers or tapping to count.
4. As you are doing the exercise, resting your right-hand on your chest and your left-hand on your stomach can sometimes help.
5. Repeat this for a few minutes until your anxiety starts to ease.
Doing a short ground exercise can also help. A quick one is called 5-4-3-2-1, and focuses on your senses. For example, sight, sound, touch, smell, and taste.
Follow these steps:
1. Look around where you are and name 5 things you can see around you.
2. Next, notice 4 things you can hear around you (if you are in a building or vehicle notice what you can hear inside the space, and then what you can hear outside the space).
3. Next, notice 3 things you can touch or feel near you (such as where your hands are placed, your feet on the ground and where your clothes rest on your body).
4. Next, notice 2 things you can smell (such as the room, your own clothing, perfume).
5. Lastly, notice 1 thing you can taste (such as the last thing you ate or drank, or maybe saliva).
6. Repeat this for a few minutes until your anxiety starts to ease. If you notice your mind wandering at any point, try and gently bring it back to the exercise.
As the panic attack begins to ease, you may notice that you are feeling tired.
## Preventing panic attacks
What can be helpful:
### Do
- think about what could be making your symptoms worse
- focus your time and energy on helping yourself get better, and seeking the right supports
- learn breathing or relaxation exercises
- eat regular meals, if you can - this can help balance blood sugar levels
- be physically active - walking, swimming, yoga or pilates can help release tension
- change negative thought patterns with cognitive behavioural therapy (CBT)
- gradually build up the time you spend in worrying situations - this can help to reduce anxiety and grow confidence
### Don't
- do not try to make lots of changes all at once in your life - set smaller targets that can be more easily achieved
- do not focus on things you cannot change
- do not keep your difficulties to yourself or tell yourself that you are alone
- do not have caffeine, sugary drinks, alcohol, or nicotine - these can make symptoms worse
[Talk therapy](https://www2.hse.ie/mental-health/services-support/talk-therapy/)
[Healthy eating and active living](https://www2.hse.ie/living-well/)
## Panic disorder
If you feel constantly stressed and anxious about when your next panic attack may be, you may have [panic disorder](https://www2.hse.ie/mental-health/issues/panic-disorder/).
People with panic disorder may avoid situations that might cause a panic attack. They may also fear and avoid public spaces. This is known as [agoraphobia](https://www2.hse.ie/conditions/agoraphobia/).
Talk to your GP if your panic attacks are happening regularly.
[Organisations that provide mental health supports](https://www2.hse.ie/mental-health/services-support/supports-services/)
***
Content supplied by the [NHS](https://www.nhs.uk/) and adapted for Ireland by the HSE
Page last reviewed: 14 July 2025
Next review due: 14 July 2028
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© Health Service Executive |
| Readable Markdown | A panic attack is a feeling of sudden and intense anxiety.
Panic attacks usually have physical symptoms.
These can include:
- shaking, tingling or numbness (especially in hands, legs, or face)
- feeling disorientated, dizzy, lightheaded or faint
- feeling disconnected from your body
- feeling sick (nausea)
- rapid and irregular heartbeats (palpitations)
- dry mouth
- shortness of breath
- sweating, hot flushes
- a need to go to the bathroom urgently
- ringing in your ears
- a feeling of dread or a fear of dying
The symptoms of a panic attack are not dangerous, but they can be very frightening. They can make you think that something catastrophic is just about to happen.
They can even feel as though you're having a heart attack, or that you're going to collapse or even die.
But panic attacks always pass. It is unlikely that you will be admitted to hospital if you are having a panic attack on its own. In most cases, panic attacks last between 5 and 30 minutes before going away.
## How to handle a panic attack
It's important not to let your fear of panic attacks control you.
### Do
- if possible, stay where you are until the panic attack begins to pass
- breathe slowly, and deeply
- if you can, try some breathing exercises to help manage and ease the anxiety
- remind yourself that the panic attack will eventually pass, and that the symptoms are not harmful or life threatening
## Breathing exercise for panic attacks
Doing a breathing exercise can help.
Follow these steps:
1. Breathe in slowly, deeply, and gently, through your nose.
2. Breathe out slowly, deeply, and gently, through your mouth.
3. Count from 1 to 5 on each breath in and out. Try using your fingers or tapping to count.
4. As you are doing the exercise, resting your right-hand on your chest and your left-hand on your stomach can sometimes help.
5. Repeat this for a few minutes until your anxiety starts to ease.
Doing a short ground exercise can also help. A quick one is called 5-4-3-2-1, and focuses on your senses. For example, sight, sound, touch, smell, and taste.
Follow these steps:
1. Look around where you are and name 5 things you can see around you.
2. Next, notice 4 things you can hear around you (if you are in a building or vehicle notice what you can hear inside the space, and then what you can hear outside the space).
3. Next, notice 3 things you can touch or feel near you (such as where your hands are placed, your feet on the ground and where your clothes rest on your body).
4. Next, notice 2 things you can smell (such as the room, your own clothing, perfume).
5. Lastly, notice 1 thing you can taste (such as the last thing you ate or drank, or maybe saliva).
6. Repeat this for a few minutes until your anxiety starts to ease. If you notice your mind wandering at any point, try and gently bring it back to the exercise.
As the panic attack begins to ease, you may notice that you are feeling tired.
## Preventing panic attacks
What can be helpful:
### Do
- think about what could be making your symptoms worse
- focus your time and energy on helping yourself get better, and seeking the right supports
- learn breathing or relaxation exercises
- eat regular meals, if you can - this can help balance blood sugar levels
- be physically active - walking, swimming, yoga or pilates can help release tension
- change negative thought patterns with cognitive behavioural therapy (CBT)
- gradually build up the time you spend in worrying situations - this can help to reduce anxiety and grow confidence
### Don't
- do not try to make lots of changes all at once in your life - set smaller targets that can be more easily achieved
- do not focus on things you cannot change
- do not keep your difficulties to yourself or tell yourself that you are alone
- do not have caffeine, sugary drinks, alcohol, or nicotine - these can make symptoms worse
[Talk therapy](https://www2.hse.ie/mental-health/services-support/talk-therapy/)
[Healthy eating and active living](https://www2.hse.ie/living-well/)
## Panic disorder
If you feel constantly stressed and anxious about when your next panic attack may be, you may have [panic disorder](https://www2.hse.ie/mental-health/issues/panic-disorder/).
People with panic disorder may avoid situations that might cause a panic attack. They may also fear and avoid public spaces. This is known as [agoraphobia](https://www2.hse.ie/conditions/agoraphobia/).
Talk to your GP if your panic attacks are happening regularly.
[Organisations that provide mental health supports](https://www2.hse.ie/mental-health/services-support/supports-services/)
***
Content supplied by the [NHS](https://www.nhs.uk/) and adapted for Ireland by the HSE |
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| Unparsed URL | ie,hse!www2,/conditions/panic-attacks/ s443 |