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Man clutching heart fearing a heart attack

 Panic Attacks

and how to overcome them...

Panic attacks are sudden and intense episodes of anxiety or fear. They are often accompanied by physical symptoms like a racing heart, shortness of breath, or dizziness, which can feel overwhelming and debilitating. These attacks can significantly disrupt daily life, affecting sleep, eating and work, and may lead to avoidance behaviours.

 

You don't have to face this alone. I provide practical practical tips and strategies to help manage panic attacks, along with a free 'Stop Panic' audio download. This relaxation tool uses the power of the breath to provide immediate relief from panic and help stabilise emotions and calm the mind.​

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What does a panic attack feel like?

A panic attack may triggers some unpleasant bodily sensations:

  • a pounding or racing heartbeat

  • feeling faint, dizzy or light-headed

  • feeling very hot or very cold

  • sweating, trembling or shaking

  • nausea (feeling sick) or vomiting

  • pain or ache anywhere

  • numb sensations

  • crawling or prickling sensations

  • struggling to breathe or choking

  • shaky legs - unable to walk

  • spaced out - feel dissociated

  • electric shock sensations​

  • migraine or headache

  • overwhelm or confusion

  • Shaking or trembling

​

If you  feel very anxious and have different symptoms, it may well be the panic attack. Any sensation can happen in a panic attack.

 What happens in a panic attack?

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Top tip to stop a
panic attack

PRIORITY IS DIAPHRAGM BREATHING

Stop Panic Audio

Four steps to diaphragm breathing

Sit Down

To calm down you must sit down. Find a comfy chair or sofa where you feel safe

Take Shoes Off

If you can, take your shoes off and feel the ground firm and solid under your feet.

Find Diaphragm

Place a hand under your ribs  This is your diaphragm. Your hand will feel you breathe.

5 Nose Breaths

Take 5 nose breaths. In through your nose- count slowly to 5. Then out through the nose for 5.

Connect to a panic helpline if you need instant help

A panic attack only last for 20 minutes. If it seems to last longer you are having another panic attack
If you need more help call emergency services 999, or NHS online 111.
Always keep your GP informed.

No Panic

0300 772 9844

Lines open 10am - 10pm

Samaritans

116 123 

Lines open 24 hours

Anxiety UK

03444 775 774

Lines open 10.30am - 4.30pm

Crisis

741 741 (Text HOME)

Text only service - 24 hr

Let’s journey together

There will never be a better time to get back in control and your life back on track.  There are many other supportive techniques available.  I am a panic expert so get in touch.

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