Understanding Panic and Panic Attacks
What is panic?
Panic is an intense surge of fear or alarm that can feel sudden and overwhelming.
Although panic can feel frightening, it is a response produced by the body’s built-in alarm system. Panic often appears when the brain interprets something as threatening — even when there is no actual danger present.
Many people experience panic at some point in their lives. Having a panic attack does not automatically mean there is something seriously wrong.
What does a panic attack feel like?
Panic can affect the body, thoughts, emotions, and behaviour all at once.
Physical sensations
You may notice:
Thoughts
People often describe thoughts such as:
Emotional experience
Panic may bring:
Symptoms often rise quickly and then reduce again, even though the experience can leave people feeling unsettled afterwards.
Why does panic happen?
Panic is closely linked to the body’s natural survival response.
When the brain senses danger, it prepares the body to react.
This may lead to:
These reactions are designed to protect us.
Sometimes this system becomes activated even when there is no immediate physical threat.
Stress, prolonged pressure, uncertainty, strong emotions, previous difficult experiences, health worries, or fear of bodily sensations can all contribute to panic.
Understanding the Panic Cycle
Panic can become self-reinforcing.
Trigger → Body sensations → Interpretation → Fear → More sensations
Example:
Notice heart beating faster
↓
“What if something is wrong?”
↓
Fear increases
↓
Breathing changes and symptoms intensify
↓
More alarm and more panic
This cycle can make normal body sensations feel more threatening than they are.
What can keep panic going?
People often naturally try to protect themselves when panic appears.
Examples might include:
These responses can feel helpful in the short term but may sometimes increase fear of panic over time.
Practical ways to respond to panic
1. Recognise what is happening
Remind yourself:
“This feels intense, but feelings and sensations change.”
Naming the experience can sometimes reduce the sense of threat.
2. Slow your response rather than fight it
Try:
The aim is not to force calm — it is to reduce struggle.
3. Anchor attention in the present
Choose simple observations:
Grounding can help shift attention away from internal alarm.
4. Reduce avoidance gradually
Where safe and appropriate, returning to situations in manageable steps can help rebuild confidence and reduce fear of future panic.
Reflection Exercise
Think about a recent experience:
What happened before I felt panic?
_________________
What sensations did I notice first?
_________________
What was I telling myself?
_________________
What helped afterwards?
_________________
When to seek additional support
Consider seeking support if panic:
Support may include speaking with a GP, wellbeing service, or mental health professional.
This page provides general wellbeing information and is not a substitute for medical advice, diagnosis, or treatment.
Resources
Podcasts
Websites
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