Panic attacks can happen without warning. Whether you are in the middle of a heavy debugging session, presenting to your team, or travelling on a train, a sudden surge of intense fear can feel overwhelming. Understanding what is happening in your mind and body can help you navigate those intense first few minutes.
Understanding what a panic attack actually is
A panic attack is a sudden surge of severe anxiety accompanied by strong physical sensations. It is essentially your body's survival mechanism firing off at the wrong time. Your brain perceives danger even when you are completely safe, triggering a flood of adrenaline into your bloodstream.
Physical symptoms often include a racing heart, shortness of breath, chest tightness, dizziness, trembling, and sweating. You might also experience derealisation, which is feeling detached from your surroundings, or a sharp sense of impending doom. While these sensations are alarming, they are standard physiological responses to an adrenaline spike.
Recognising that a panic attack is a temporary physical reaction, rather than an immediate physical danger, is the first step in reducing its intensity. Panic attacks usually peak within ten minutes and then gradually subside as your body breaks down the excess adrenaline.
Immediate grounding and breathing steps
When panic hits, your automatic response might be to gasp for air or fight the feeling. This often accelerates hyperventilation and makes physical symptoms worse. Instead, your goal during the first minutes is to send clear physical signals to your nervous system that you are safe.
First, change your breathing pattern. Try using the simple four-count box breathing method:
- Breathe in quietly through your nose for four seconds.
- Hold your breath gently for four seconds.
- Exhale fully through your mouth for four seconds.
- Pause with empty lungs for four seconds.
Repeat this cycle for two to three minutes. Slow, deliberate exhales help activate the parasympathetic nervous system, helping to lower your heart rate.
Next, use the 5-4-3-2-1 grounding technique to pull your focus back to the physical world:
- Look around and name five things you can see.
- Identify four things you can physically touch around you.
- Listen for three distinct sounds in your environment.
- Notice two things you can smell.
- Focus on one thing you can taste.
Grounding forces your brain to process sensory information from your immediate environment rather than remaining caught in internal fear signals.
How to support someone else having an attack
If a colleague or friend experiences a panic attack, your primary role is to provide a calm, steady presence. Avoid telling them to calm down or asking complex questions, as their brain is currently handling a high cognitive load.
Speak in brief, clear sentences. Acknowledge what they are feeling without validating the perceived danger. You can say something like: "You are safe, and this feeling will pass."
Offer to guide them through slow breathing together. Match your voice tone to a calm pacing. If you are in a crowded or noisy space, gently suggest moving to a quieter area if they feel comfortable walking.
Exploring ongoing support options
While immediate tools help manage acute episodes, long-term strategies can help address underlying anxiety. It is always best to consult a doctor to discuss persistent anxiety symptoms and rule out any physical health issues.
Alongside medical advice, various structured approaches exist to help manage anxiety. For those exploring hypnotherapy, support for panic attacks is available through Hypnotreatment, led by qualified hypnotherapist Shahin Gurbanov in London, who provides sessions in person, online by video, and offers a free video consultation. Shahin uses hypnotherapy with NLP and CBT ideas, which also informs Hypnotreatment's AI Hypnotherapist that performs safety screening and creates personalised sessions for clients based on his method.
When to seek medical help
Because physical symptoms of panic can closely mirror other medical conditions, knowing when to seek urgent medical attention is vital.
If you experience chest pain radiating to your arm, jaw, or back, severe shortness of breath, or loss of consciousness, seek emergency medical services immediately. You should not assume symptoms are panic if you have never experienced them before.
If you have confirmed that your symptoms are panic attacks, scheduling a visit with your doctor remains an important step. A doctor can evaluate your overall health, discuss triggers, and outline safe management options. Always speak to a medical professional before changing or stopping any prescribed medication.
Disclosure: I write on behalf of Hypnotreatment, a hypnotherapy practice in London. This article is general information, not medical advice. If you are struggling, please speak to your doctor or another qualified health professional.
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