Panic Attacks and Anxiety: Understanding What Happens

PANIC, STRESS & ANXIETY

A panic attack can feel frightening and overwhelming. Your heart may suddenly race, your breathing may change, you might feel dizzy or shaky, or experience a sense that something terrible is about to happen. Some people worry they are losing control or that something is seriously wrong.

Although the sensations can feel intense, a panic attack is often the body’s threat system switching into high alert. Understanding this response does not make the experience pleasant, but it can help make it feel less mysterious and give you a starting point for finding support.

What happens during a panic attack?

When your brain senses danger, it can activate the body’s fight, flight or freeze response. Stress hormones prepare you to respond, which can cause physical changes such as a faster heartbeat, quicker breathing, sweating, trembling, muscle tension or an upset stomach.

These sensations can then become frightening in their own right. For example, you might notice your heart beating faster, become worried about the sensation, and feel your anxiety rise further. This can create a cycle in which fear of the symptoms adds to the panic.

Common signs of panic and anxiety

People experience panic in different ways. Some common symptoms include:

• A pounding or racing heartbeat
• Shortness of breath or a feeling of being unable to get a satisfying breath
• Dizziness, trembling, sweating or tingling sensations
• Nausea, tightness or discomfort in the chest
• A sense of unreality, dread or fear of losing control
• An urgent need to escape or get somewhere safe

These symptoms can have other causes too. If symptoms are new, severe, different from what you have experienced before, or you are concerned about your physical health, seek medical advice rather than assuming they are anxiety. If you think you may be having a medical emergency, call 999.

Why can panic seem to come out of nowhere?

Sometimes there is an obvious trigger, such as a stressful situation, a crowded place or a reminder of a difficult experience. At other times, panic seems to appear without warning. Factors such as ongoing stress, lack of sleep, worry about having another attack, or changes in routine can all play a part for some people.

After a frightening episode, it is understandable to become watchful for signs that it might happen again. You may start avoiding places or activities where you previously felt panicky. Although avoidance can feel protective in the moment, it can gradually make everyday life feel more restricted.

Gentle things to try when anxiety starts to rise

There is no single technique that works for everyone, and you do not have to force yourself to feel calm. You could try one of these gentle options and notice whether it helps:

• Orient yourself to the present. Look around and name a few things you can see. Notice the support of the chair beneath you or your feet on the floor.
• Let your breathing be comfortable. Rather than taking huge breaths, allow your breath to settle into a natural, easy rhythm. If focusing on breathing makes you more uncomfortable, return your attention to the room around you.
• Reduce the pressure. Try a reassuring phrase such as, “This is a difficult feeling, but I can take one small step at a time.”
• Be kind to yourself afterwards. Give yourself time to recover. You have not failed because you experienced panic.

When should you seek help for panic attacks?

If panic attacks are recurring, causing significant distress or leading you to avoid work, travel, social situations or other parts of life, it may help to speak with your GP or a qualified mental health professional. Treatments such as cognitive behavioural therapy (CBT) can help people understand the panic cycle and develop ways to respond differently.

You do not need to wait until anxiety feels unbearable before reaching out. Getting support early can help you understand what is happening and consider the options available to you.

Can clinical hypnotherapy support anxiety?

Some people choose to explore clinical hypnotherapy as part of their wider support for anxiety. Hypnotherapy uses focused attention, relaxation and therapeutic suggestions to help explore patterns of thought and response. The approach should be tailored to the individual and discussed openly before sessions begin.

Hypnotherapy is not a guaranteed cure and should not replace medical assessment or evidence-based psychological care when these are needed. A responsible practitioner will be clear about what they can offer and will work within their professional training and competence.

You can find out more about how hypnotherapy works, explore support for anxiety and stress, or read about why your mind might not switch off.

You don't have to face anxiety alone

At Restore Hypnotherapy Sheffield, I offer a calm, collaborative space for adults who are struggling with anxiety, stress and overthinking. We can talk about what you have been experiencing and consider whether my approach may be suitable for you.

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