Panic attacks are more common than many people realise. Research suggests that around 1 in 4 people will experience a panic attack at some point in their lives.

A panic attack is a sudden surge of intense fear or anxiety that triggers powerful physical sensations. Because these symptoms can feel extreme and overwhelming, many people fear that something is seriously wrong physically or mentally.

Common thoughts during a panic attack include:

• “I’m having a heart attack.”
• “I’m losing control.”
• “I’m going crazy.”

These interpretations can intensify fear, creating a cycle where anxiety fuels more physical symptoms, which then increases panic further.

The good news is that panic attacks and panic disorder are highly treatable with evidence-based psychological support, including Cognitive Behavioural Therapy (CBT).

This article explores:

• What panic attacks are
• Common panic attack symptoms
• Risk factors and causes
• How panic attacks are treated
• When to seek professional help

What is a Panic Attack?

A panic attack is a brief episode of intense anxiety that typically peaks within minutes and often lasts between 10 and 20 minutes.

During a panic attack, the body’s fight-or-flight response becomes activated, triggering a range of physical sensations designed to prepare the body for danger.

However, when there is no obvious threat present, these sensations can feel frightening and confusing.

The physical symptoms are often misinterpreted as signs of serious illness or loss of control, which increases anxiety and intensifies the attack. This is known as the panic cycle.

Common Symptoms of a Panic Attack

Panic attacks can involve a combination of physical, emotional, and cognitive symptoms.

Physical symptoms may include:

• Racing or pounding heart
• Heart palpitations
• Sweating
• Trembling or shaking
• Shortness of breath
• Chest tightness or choking sensations
• Nausea or stomach discomfort
• Dizziness or light-headedness
• Tingling or numbness
• Chills or hot flushes

Emotional and cognitive symptoms may include:

• Fear of losing control
• Fear of “going crazy”
• Fear of dying
• Strong urges to escape or flee the situation

Although panic attacks feel dangerous, they are not physically harmful.

What Causes Panic Attacks?

There is no single cause of panic attacks. Instead, panic attacks often develop through a combination of biological, psychological, and environmental factors.

Common risk factors include:

• High levels of stress or chronic anxiety
• Negative experiences involving illness or health scares
• Asthma or other health-related conditions
• Smoking or substance use
• Family history of anxiety disorders
• Childhood trauma or abuse
• Heightened sensitivity to bodily sensations

Some people become highly aware of normal bodily sensations such as heart rate changes or dizziness. When these sensations are interpreted as dangerous, anxiety escalates rapidly and can trigger panic.

The Cycle of Panic

Panic attacks are often maintained by a self-reinforcing cycle:

1. A physical sensation occurs (e.g., racing heart)
2. The sensation is interpreted catastrophically (“Something is wrong”)
3. Anxiety increases
4. Physical symptoms intensify
5. Fear escalates further

Over time, people may begin to fear the panic attacks themselves, leading to avoidance behaviours and the development of panic disorder.

Could It Be Something More Serious?

It is always important to discuss panic attack symptoms with your GP.

In some cases, medical conditions may contribute to symptoms that resemble anxiety, including:

• Heart conditions
• Thyroid issues
• Hormonal changes
• Respiratory conditions
• Medication side effects

A GP can rule out medical causes and determine whether psychological treatment may be appropriate.

How Are Panic Attacks Treated?

The good news is that panic attacks respond very well to psychological treatment.

CBT for panic attacks typically includes:

Education about anxiety and panic

Understanding the fight-or-flight response helps reduce fear of symptoms.

Identifying triggers and patterns

Learning what contributes to panic can reduce unpredictability and increase confidence.

Cognitive strategies

CBT helps challenge catastrophic thoughts such as:

• “I’m going to faint.”
• “I’m losing control.”
• “This is dangerous.”

Behavioural coping strategies

Techniques such as breathing regulation, grounding, and gradual exposure can help reduce avoidance and fear.

Exposure therapy

Gradual exposure to feared sensations or situations helps retrain the brain to feel safer and less reactive over time.

When Should You Seek Help for Panic Attacks?

Some people experience a single panic attack and never have another. Others may develop ongoing panic attacks or panic disorder.

You may benefit from professional support if:

• Panic attacks are recurring
• You are avoiding places or situations due to fear
• Anxiety is affecting work, relationships, or daily life
• You constantly worry about having another attack

Early support can reduce long-term anxiety patterns and improve quality of life.

How a Psychologist Can Help

A psychologist trained in CBT can help you:

• Understand why panic attacks happen
• Reduce fear of physical sensations
• Build confidence managing anxiety
• Break the cycle of panic and avoidance
• Return to activities you may have been avoiding

CBT is considered one of the most effective evidence-based treatments for panic disorder.

Reach out now!

If you are struggling with panic attacks or anxiety, support is available.

To access help:

• Book a long appointment with your GP
• Download our Referral Fact Sheet
• Request a referral to CBT Professionals

Our psychologists can help you develop practical strategies to reduce panic and regain confidence in daily life.

FAQ: Panic Attacks and Panic Disorder

What does a panic attack feel like?

A panic attack often feels like a sudden rush of intense fear accompanied by physical symptoms such as a racing heart, dizziness, and shortness of breath.

How long do panic attacks last?

Most panic attacks peak within minutes and typically last between 10 and 20 minutes.

Can panic attacks cause chest pain?

Yes. Panic attacks can cause chest tightness or pain, which is why medical assessment is important to rule out other causes.

What causes panic attacks?

Panic attacks can be triggered by stress, anxiety sensitivity, health concerns, trauma, or learned fear responses.

Can CBT help panic attacks?

Yes. CBT is one of the most effective evidence-based treatments for panic attacks and panic disorder.

When should I seek help for panic attacks?

If panic attacks are recurring, affecting daily life, or causing avoidance behaviours, professional support is recommended.

Disclaimer:
This content is provided for educational and informational purposes only and is not intended to replace advice from your doctor or registered health professional. Please consult a qualified healthcare provider regarding diagnosis or treatment for medical or psychological concerns.