How do you know if you’re having a panic attack?

Most people know what it feels like to be anxious about something, but a panic attack is much more intense than this. A panic attack is usually described as a sudden escalating surge of extreme fear.

If this sounds familiar, you might recognise the experiences described below:

How your body might feel

• Rapid, shallow breathing
• Increased heart rate or palpitations
• Numbness or tingling in hands and feet
• Feeling like you might faint

Thoughts you might have

• “I’m going to have a heart attack/stroke”
• I’m choking/running out of air
• “I feel like I’m going to die”
• “I think I’m going to go mad”
• “I’m losing control of myself”
• “I need to escape this situation”
• “When will I get the next panic attack?”

Feelings you might have

• Fear and terror
• Feelings of “unreality”, like you’re not really there or you’re experiencing what’s happening from outside of yourself
• Worry about further panic attacks

Things you might do

• Avoid situations where you’ve experienced panic attacks before
• Try and escape a situation when you’re beginning to panic
• Call an ambulance
• Try to prevent panic coming on by doing things like scanning your body for strange sensations, checking your pulse for increased heart rate, or gulping in air if you think you’re going to choke

If you recognise these experiences, it may help to find out more about panic in the ‘Learn’ section of this website. You’ll also find some helpful tips and advice on managing panic in the ‘Manage’ section.