Panic
Learn
What is Panic?
Panic is when we experience a sudden surge of intense fear. This comes along with physical sensations and frightened thoughts, which can make us feel even more panicked and create a vicious cycle.
Self-Assess
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 above. You’ll also find some helpful tips and advice on managing panic in the ‘Manage’ section below.
Manage
VIDEO: Reframing Anxiety
This is a video from The Social by BBC Scotland. Esther De La Ford explains what anxiety is and how to manage it. She talks about ‘reframing anxiety’ to navigate it.
VIDEO: Tips for Dealing with Panic Attacks and Anxiety
This is a video from The Social by BBC Scotland. Caragh shares her experiences and gives examples of exercises that help her manage anxiety and panic attacks.
Tips on Managing Change in Our Lives
We all have to cope and manage with change in our lives for lots of reasons. Here are some tips and thoughts on navigating through a period of change.
Panic Self-Help Guide
This booklet aims to help you reduce your panic attacks by helping you to recognise whether or not you are having panic attacks, understand panic, accept that panic cannot harm you, and learn techniques to reduce panic based on Cognitive Behaviour Therapy.
Panic Worksheets
A series of worksheets to help mange your panic.
Relaxation
If you feel tense a lot of the time, you can try learning some relaxation skills, as these should be helpful.
Arresting Your Panic Thoughts
A strategy for managing the catastrophic thoughts people tend to have during a panic attack.
Computerised Cognitive Behavioural Therapy
Cognitive Behavioural Therapy – CBT – is a psychological therapy based on the relationships between what we think, what we do and how we feel. CBT teaches you how to recognise and tackle problems in the here and now, rather than in the past.
Support
In time, you might find that your ability to manage your panic attacks improves on its own, with support from the people in your life, or with tools to help you cope.
However, if things don’t improve or if you’re having difficulties with your mental health more generally, please make sure that you contact your GP to ask for support.
The organisations below may also be helpful:
- iThrive (previously Edspace): an online space for mental health and wellbeing in Edinburgh. https://ithriveedinburgh.org.uk/
- The Silverline: a free confidential helpline providing information, friendship and advice for older people. Phone: 0800 470 80 90 (free to call, open 24/7, 365 days per year). https://www.thesilverline.org.uk/
- Breathing Space: free and confidential phone service if you are feeling low, anxious or depressed. Phone: 0800 83 85 87 (free to call, Mon-Thur 6pm-2am; Friday-Mon 6pm-6am) https://breathingspace.scot/
- The Samaritans: emotional support for anyone in emotional distress. Phone: 116 123 (free to call, open 24/7, 365 days per year) https://www.samaritans.org/
- SAMH: offers support and information about mental health problems. Phone: 0344 800 0550 https://www.samh.org.uk/
- Managing loneliness. https://www.nhs.uk/conditions/stress-anxiety-depression/loneliness-in-older-people/
Domestic Abuse Support
- National Domestic Abuse helpline: 0808 200 246 (free to call, open 24/7) https://www.nationaldahelpline.org.uk/
- Scottish Woman’s Aid: Tel 0800 027 1234 https://womensaid.scot/
- Abused Men In Scotland (AMIS): Tel 0808 800 0024 (free to call, open Mon-Fri 9am-4pm) https://amis.org.uk/
The Wellbeing Lothian website has been developed to provide information, self-help resources and links to help you manage your mental health and wellbeing.
We want to help you make changes in your own lives and point you in a direction to start doing so. This is Wellbeing Lothian’s aim.
Learn More about Wellbeing Lothian
This website is not intended in any way to replace the advice of a clinician. Specific advice should be sought in specific situations from a properly qualified health worker.
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