Help with panic attacks
Understanding your experience and taking a thoughtful next step.
What a panic attack can feel like
Panic attacks can involve sudden, intense fear accompanied by a pounding heart, sweating, physical weakness, breathlessness, faintness or dizziness.
You may feel chilled or flushed, notice tingling or numb hands, or experience nausea, chest discomfort or a sensation of suffocation. Some people fear they are losing control, having a heart attack or about to die.
Not knowing when another attack will happen can itself become a source of anxiety. Panic can occur in different situations, including during sleep.
When fear begins to shape your life
Repeated panic and worry about another attack can affect work, daily routines, relationships and the places you feel able to go. Some people spend a long time seeking an explanation for their physical symptoms.
If anxiety or panic is interrupting your daily routine, that is a reason to seek professional support. You do not need to rely on willpower alone.
Finding your bearings in a frightening moment
Some ideas to discuss with a qualified professional and adapt to your circumstances include:
- Notice and name what you are feeling, rather than immediately pushing it away.
- Orient yourself to your surroundings and the present moment, while first making sure you are in a safe place.
- Notice when “What if?” thoughts are increasing your fear.
- Use a 0–10 scale to describe your level of fear and notice whether it changes.
- Bring attention to a calm thought and a comfortable breathing rhythm.
- Try a simple grounding task, such as counting or gently tapping your fingers.
These ideas are not a way to diagnose the cause of physical symptoms or decide whether medical care is needed.
When should I get help?
If panic, anxiety or the fear of another attack is affecting your life, speak with a qualified professional. A mental health therapist or counsellor can help you explore your experience and the next steps for support.
Learn about the practice and how to begin on Before We Meet.
Questions about distressing experiences
These questions are for reflection and discussion, not a diagnosis.
Finding support
If you are struggling with panic, distress or the effects of difficult experiences, support is available. These questions can help you reflect on what you are experiencing and begin a conversation with a qualified mental health professional.
View the original questions
- Are you troubled because you have witnessed or experienced an event that caused intense distress or fear involving a life-threatening event?
- Do you have repeated, distressing memories, or dreams where you are re-living or re-experiencing an upsetting event(s)?
- Do you have flashbacks or a sense of reliving an event where you feel that a distressing event(s) is happening over and over again?
- Do you have physical and/or emotional upset or distress when you come across things that remind you of a distressing event(s) - triggers?
- When you are reminded of the distressing event(s) does it affect you by avoiding thoughts, feelings, or conversations about it?
- When you are reminded of the distressing event(s) you avoid activities, places or people who remind you of it?
- When you are reminded of the distressing event(s) does your mind blank out on parts of it?
- When you are reminded of the distressing event(s) do you have a Loss of interest in activities of your life?
- When you are reminded of the distressing event(s) do Feel detached from other people?
- When you are reminded of the distressing event(s) do feel numb or restricted in your emotions?
- Are you troubled by sleep problems?
- Do you experience irritability or outbursts of anger?
- Do you have problems concentrating or focusing?
- Do you frequently feel "on guard” or “on the alert”?
- Do you have a frequent or exaggerated startle response?
- Do you have more than one illness at the same time?
- Do you have habits that are disturbing, costly, disrupt relationships, leave you feeling ill at times?
- Has there been changes in sleeping, eating habits, or weight?
- Do you feel more sad or depressed than you would like?
- Do you feel more disinterested in life than you would like?
- Do you feel worthless or guilty more often than not?
- Over the last several months has the use of alcohol or drugs resulted in your inability to fulfill responsibilities with family, school, or work?
- Over the last several months has the use of alcohol or drugs put you in a dangerous situations, for example, driving a car under the influence?
- Over the last several months has the use of alcohol or drugs put you in a dangerous situations, for example, driving a car under the influence?
- Over the last several months has the use of alcohol or drugs been causing problems for you or your loved ones?
Explore James’ approach
Read about EMDR therapy and James’ approach, then discuss what support is appropriate for your circumstances.
