By Nurse on Duty · 25 October 2026 · Based on the sources listed below
Panic attack symptoms come on suddenly and can include a racing heart, chest tightness, breathlessness, shaking, sweating, dizziness, tingling and an intense feeling of fear or that something terrible is about to happen. They feel frightening, but most attacks pass within 5 to 20 minutes, and panic attacks and panic disorder respond well to treatment.
What is a panic attack?
A panic attack is a sudden surge of fear or discomfort that peaks within minutes. The body’s alarm system fires even though there is no real danger, which is why the physical feelings can be so strong.
Having a panic attack does not mean you have a mental health condition. When attacks happen often and unexpectedly, and you spend a lot of time worrying about the next one or avoiding places where they happened, this may be panic disorder. The US National Institute of Mental Health (NIMH) notes it often starts in the late teens or early adulthood and is more common in women.
Panic attack symptoms
The NHS says most panic attacks last 5 to 20 minutes, and some may last up to an hour. They can happen once or twice a month or several times a week.
What to do during a panic attack
- Stay where you are if it is safe. If you are driving, pull over when you safely can.
- Breathe slowly and deeply. Try breathing in gently through your nose, then out slowly through your mouth, letting the out-breath be a little longer than the in-breath.
- Tell yourself what is happening: “This is panic. It is uncomfortable, but it will pass.”
- Use your senses to anchor yourself. Mind suggests things like sitting in front of a fan, tasting something with a strong flavour, or wrapping yourself in a heavy blanket.
- Focus on a calm image or a place where you feel safe.
How to help someone having a panic attack
- Stay with them and speak calmly in short, simple sentences.
- Ask what usually helps, and offer to breathe slowly with them.
- Move somewhere quieter if they want to.
- Avoid saying “calm down” or “it’s nothing”; the feelings are real for them.
- If they have chest pain, trouble breathing or you are unsure whether it is panic, get emergency help.
Reducing panic attacks over time
- After an attack, jot down what happened, where you were and how you felt. Mind notes this can help you spot triggers and early warning signs.
- Cut back on caffeine, alcohol and smoking, which the NHS says can make attacks worse.
- Keep active and try breathing exercises, yoga or pilates.
- Protect your sleep and eat regularly. This is especially important for nurses on rotating shifts; see our guide to the signs of nurse burnout if work stress is piling up.
- Talk to someone you trust instead of keeping it to yourself.
Treatment for panic disorder
Panic disorder is treatable. The main options described by the NHS and NIMH are:
- Cognitive behavioural therapy (CBT): helps you understand the panic cycle, respond differently to body sensations and gradually face situations you have been avoiding.
- Medicines: a doctor may prescribe an antidepressant such as an SSRI or SNRI. These take several weeks to work, so do not stop them suddenly without medical advice. Other medicines are sometimes used for short periods.
- Support groups and self-help based on CBT, alongside professional care.
When to get medical help
See a doctor if you keep having panic attacks, if fear of the next one is changing how you live or work, or if anxiety is affecting your relationships or studies. Your doctor may examine you to rule out other physical causes.
Get emergency care straight away if you have chest pain or breathing difficulty for the first time, if the symptoms feel different from your usual attacks, or if you are not sure it is panic. It is always better to be checked.
Frequently asked questions
Can a panic attack feel like a heart attack?
Yes. Chest pain, a racing heart, breathlessness and sweating can occur in both. You cannot tell them apart reliably on your own, so if you have chest pain for the first time, or symptoms feel different from your usual panic attacks, call your local emergency number or go to the emergency department to be checked.
How long does a panic attack last?
The NHS says most panic attacks last between 5 and 20 minutes, although some can go on for up to an hour. Symptoms usually peak within the first few minutes and then ease. You may feel tired or shaky afterwards, which is normal. Resting, drinking water and being gentle with yourself can help you recover.
Can panic attacks be cured?
Many people recover fully or have far fewer attacks with treatment. CBT teaches skills that keep working after therapy ends, and medicines can help when symptoms are severe. Recovery takes time and practice, and setbacks are common, but they do not mean treatment has failed. A doctor or mental health professional can guide you.
Related on Nurses Notes
- Signs of nurse burnout and how to recover
- How to lower blood pressure naturally, including stress management
- More mental health articles
Sources
- Panic disorder – NHS (reviewed August 2023)
- Panic Disorder: When Fear Overwhelms – National Institute of Mental Health (2022)
- Self-care for anxiety and panic attacks – Mind (March 2026)
- DOH: Mental health programs, crisis hotlines available – Philippine Information Agency (October 2025)
- 988 Suicide & Crisis Lifeline – 988lifeline.org
- Samaritans – samaritans.org
This article is for education only and does not replace advice from your own doctor, nurse or other qualified health professional.