Counselling for Depression: How It Helps and What to Expect
How counselling and talking therapies help with depression, what NICE recommends, NHS and private routes in the UK, and when to get urgent help.
Panic Attacks: What Helps in the Moment and Long Term
What a panic attack is, what to do during one, how panic disorder is treated in the UK, how CBT helps, and when chest pain or other symptoms need urgent care.
Key takeaways
- Panic attacks are frightening but not dangerous in themselves, and they usually pass within minutes.
- Slow breathing, grounding and staying where you are can help an attack pass; avoiding places tends to keep panic going.
- CBT is the main recommended therapy for panic disorder; get urgent medical help for chest pain or a first-ever attack you’re unsure about.
On this page
A panic attack is a sudden rush of intense fear with strong physical symptoms, such as a pounding heart, breathlessness, sweating, shaking or feeling faint. It can feel like something terrible is happening, but a panic attack isn’t dangerous in itself, and it usually passes within minutes. In the moment, slow breathing, grounding and staying where you are can help. In the longer term, cognitive behavioural therapy (CBT) is the main recommended treatment for panic disorder, and many people become free of panic.
What a panic attack feels like
Common symptoms include:
- a racing or pounding heartbeat
- feeling short of breath or as if you’re choking
- chest tightness
- sweating, trembling or hot and cold flushes
- nausea or stomach churning
- dizziness or feeling faint
- tingling fingers or lips
- feeling detached from yourself or your surroundings
- a fear of losing control, collapsing or dying
The NHS says most panic attacks last between 5 and 20 minutes. They happen because the body’s alarm system, the fight-or-flight response, fires when there’s no real danger.
What to do during a panic attack
- Stay where you are, if it’s safe. Leaving can teach your brain that the place was dangerous.
- Breathe slowly. Breathe in gently through your nose for a count of about four, then out slowly through your mouth for a count of about six. Longer out-breaths calm the body.
- Ground yourself. Name five things you can see, four you can hear, three you can touch, two you can smell and one you can taste.
- Remind yourself what this is: “This is panic. It feels awful, but it will pass and it can’t hurt me.”
- Let the feelings rise and fall rather than fighting them. Fighting often makes symptoms stronger.
- Afterwards, be kind to yourself. Have some water, rest a moment and, if you can, carry on with what you were doing.
When panic becomes panic disorder
Many people have one or two panic attacks in their life. Panic disorder is when attacks happen repeatedly and unexpectedly, and you spend a lot of time worrying about the next one. It can lead to avoiding places such as shops, public transport or crowded spaces, which can shrink your life over time.
| Pattern | What it might mean |
|---|---|
| One-off attack during a stressful time | Common; may not need treatment |
| Repeated attacks with constant fear of the next | Possible panic disorder; speak to your GP |
| Avoiding places because of panic | Worth getting help early, before avoidance grows |
| Panic alongside low mood or worry most days | Could be part of depression or generalised anxiety |
How panic disorder is treated
NICE’s guideline for panic disorder in adults recommends a stepped approach:
| Option | What it involves |
|---|---|
| Self-help based on CBT | Books, online programmes or apps, ideally with some support |
| CBT with a therapist | Usually weekly sessions over a few months |
| Medication | Your GP may discuss an antidepressant if therapy isn’t suitable or enough |
| Specialist services | For panic that continues despite treatment |
CBT for panic helps you understand the cycle of panic: a body sensation is misread as danger, fear increases the sensation, and the spiral builds. Therapy gently tests those fears, including by bringing on harmless sensations on purpose and returning to avoided places step by step, so your brain learns they’re safe. Our guide to CBT explains the approach, and counselling for anxiety covers wider anxiety support.
Getting help in the UK
- In England, you can refer yourself to NHS Talking Therapies, which offers CBT-based help for panic.
- Your GP can assess you, rule out physical causes and discuss treatment. Our guide to talking to your GP about mental health helps you prepare.
- Privately, look for a therapist trained in CBT for panic and registered with a recognised professional body; see how to find a counsellor in the UK.
Habits that make panic less likely
- Reduce caffeine and energy drinks, which can trigger panic-like sensations.
- Limit alcohol, as withdrawal the next day can raise anxiety.
- Keep regular sleep and meals.
- Stay active. Exercise also gets you used to a raised heart rate being harmless.
- Practise slow breathing daily, not only during attacks.
- Face avoided places gradually rather than all at once.
Supporting someone having a panic attack
Stay calm and stay with them. Speak slowly and simply, breathe slowly alongside them and remind them it will pass. Don’t tell them to “calm down”, and don’t crowd them. If they have chest pain or you’re worried it could be something else, call 999.
If you need help now
If you feel unable to keep yourself safe, call 999 or go to A&E. You can call Samaritans free on 116 123, any time, or text SHOUT to 85258. In England, call NHS 111 and choose the mental health option.
Frequently asked questions
Can a panic attack hurt you?
A panic attack feels frightening but isn’t harmful in itself. Because symptoms can resemble a heart problem, get checked if you have chest pain or aren’t sure.
Why do panic attacks happen for no reason?
They can be linked to stress, tiredness, caffeine or past experiences, but often there’s no obvious trigger. The body’s alarm system fires at the wrong time.
Can panic disorder be cured?
Many people become free of panic attacks with CBT, and others find attacks become rare and much less frightening.
Sources
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