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Panic attacks are terrifying, but you can learn to stop them
Panic disorder involves recurrent, unexpected panic attacks: episodes of intense fear that can include alarming physical symptoms. Some people begin avoiding situations where they fear an attack might happen, which can restrict day-to-day life. Recommended support can include CBT; a qualified professional can assess whether it is suitable and rule out other causes of new physical symptoms.
General information, not medical advice
This page is for general information and does not diagnose, treat, or replace advice from a GP or other qualified health professional. If symptoms are new, severe, worsening, or you are worried about your safety, seek appropriate medical or urgent support.
Signs and symptoms
You might be experiencing panic disorder if you recognise any of the following:
- Sudden, intense episodes of fear or terror
- Racing or pounding heart (palpitations)
- Shortness of breath or feeling smothered
- Chest pain or discomfort
- Dizziness, lightheadedness, or feeling faint
- Tingling or numbness in hands and face
- Sweating, trembling, or shaking
- Fear of dying, losing control, or 'going mad'
- Anticipatory anxiety about having another attack
What causes panic disorder?
Panic Disorder is rarely caused by a single factor. Common contributing factors include:
- The nervous system misinterpreting normal physical sensations as dangerous
- Previous traumatic or frightening experiences
- High levels of background stress
- Genetic predisposition to anxiety sensitivity
- Major life changes or periods of transition
How therapy can help
NICE guidance includes structured CBT as an option for panic disorder. It may address links between bodily sensations, fearful interpretations, avoidance, and future panic. New or unexplained physical symptoms should still be assessed medically rather than assumed to be panic.
Therapeutic approaches we use
CBT for Panic
A structured approach that can help you identify and challenge frightening interpretations of physical sensations linked with panic.
Interoceptive Exposure
A trained professional may use planned exercises involving selected bodily sensations after assessing suitability and medical concerns. The purpose, risks, and alternatives should be explained and agreed first.
Breathing Retraining
A therapist may discuss breathing patterns and practise paced breathing where appropriate. This is one possible coping strategy, not a substitute for medical assessment of new physical symptoms.
Situational Exposure
Gradually returning to avoided situations, from busy supermarkets to public transport, rebuilding confidence and freedom step by step.
Frequently asked questions
Can a panic attack actually harm me physically?
Panic attacks can feel frightening and often pass without causing physical harm, but new, severe, or unexplained chest pain or breathing symptoms should not be self-diagnosed. Seek urgent medical advice when appropriate.
How quickly does therapy work for panic?
The pace and outcome of therapy vary. A qualified professional can discuss the approach and timeframe that may fit your circumstances.
What should I do during a panic attack?
If you recognise a previously assessed panic attack and are safe, slowing your breathing and using an agreed coping plan may help. Seek urgent medical advice for new, severe, or unexplained symptoms.
Will I have to purposely trigger panic attacks in therapy?
A trained CBT practitioner may suggest carefully planned exercises involving mild bodily sensations. These should be explained, consented to, paced safely, and adapted to your health and circumstances.
Content information and sources
Editorial status: Content checked against UK clinical guidance and NHS information. Reviewed . This is an editorial check; no named clinician is represented as having reviewed this page.
Authoritative UK sources relevant to this topic:
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