What is happening during a panic attack?
A panic attack is a sudden rush of intense fear, with physical feelings strong enough that many people think they're having a heart attack or about to collapse. It's frightening, and it isn't dangerous in itself.
If you have chest pain or you're not sure what's happening, get medical help first. In an emergency, call 999.
Panic attack symptoms: what it can feel like
- A pounding or racing heart
- Feeling short of breath, or as if you can't get enough air
- Dizziness, shaking, sweating or tingling
- A tight chest or a feeling of choking
- Feeling unreal, or detached from what's around you
- A strong sense that something terrible is about to happen
Most panic attacks last between 5 and 20 minutes. They can feel much longer.
Why it builds so fast
Panic feeds on itself. You notice a sensation, perhaps your heart beating harder. A frightening thought follows: "something is badly wrong". That thought sends more adrenaline through your body, so the sensations get stronger, which seems to prove the thought right.
After one panic attack, many people start watching their body closely for the next one, and avoiding places where it happened. That watching and avoiding can make further attacks more likely.
How to calm a panic attack in the moment
- Name it: "this is panic, it will pass"
- Breathe slowly, with the out-breath longer than the in-breath
- Try a grounding exercise. Put your feet flat on the floor, then notice five things you can see, four you can hear and three you can touch
- Stay where you are if you can, rather than escaping. The panic will peak and fall on its own
Grounding techniques like these bring your attention back to what's around you. None of them stops a panic attack instantly. They help you ride it out without adding more fear.
How counselling helps
In sessions, we look at what tends to set your panic off, what you tell yourself when it starts, and what you've started avoiding because of it. I draw on CBT, which is often used for panic, alongside space to talk about what else is going on in your life.
Counselling isn't a medical treatment. Please see your GP if you haven't already, so physical causes can be checked.
Talk it through
I offer counselling for anxiety in Barnsley and online. Individual sessions are £70 for 50 minutes, in private counselling rooms in a discreet town-centre location in Barnsley with free parking, or by video or telephone.
You can start with a free 10-minute phone intro, bookable at 12:00 or 12:30, Monday to Friday, or book a first session.
Free support
NHS Talking Therapies are free, and you can usually refer yourself. If you need to talk to someone now:
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Learn more →Reviewed by Tracy Simpson, MBACP, October 2026.