Panic

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Understanding Panic Attacks

Some of us may experience panic attacks, which are sudden and intense periods of anxiety.

Although panic attacks can feel overwhelming in the moment, they are temporary and will pass. Many people experience panic attacks at some point in their lives, and support is available.

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Racing heartbeat
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Feeling faint or out of control
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Shortness of breath
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Shaking or sweating

NHS Anxiety Self-Help Guide

The NHS Inform Anxiety Self-Help Guide provides practical information and evidence-based techniques to help you understand and manage anxiety.

  • ✓ Helps you recognise symptoms of anxiety
  • ✓ Explains how anxiety works and what keeps it going
  • ✓ Uses Cognitive Behavioural Therapy (CBT) techniques to help you manage anxious thoughts and behaviours

Guided Relaxation Exercise

Try this NHS relaxation exercise to help calm anxiety and reduce physical symptoms of stress.

Watch Relaxation Video

NHS CBT and Problem-Solving Tools

Explore NHS Every Mind Matters resources and practical CBT techniques to help break challenges into smaller, manageable steps.

Explore Resources

What may help

Small practical steps can help reduce anxiety and improve your sense of control.

🗣️ Talk to someone you trust about how you're feeling
🌬️ Use breathing or relaxation techniques
🚶 Stay physically active where possible
🧩 Break tasks down into smaller, manageable steps
📅 Try to maintain a routine (sleep, meals, study time)
🎯 Focus on what you can control rather than "what if" thoughts

Get help and support

Talk to someone. This could be:

Access NHS support

  • 🏥 Contact your GP
  • 💬 Self-refer to NHS talking therapies (e.g. CBT or counselling)
  • 📞 Call NHS 111 for urgent mental health support

Urgent support

If anxiety feels overwhelming or you feel unable to cope:

  • 🚨 Call 999 (emergency)
  • 📞 Call NHS 111
  • ☎️ Contact Samaritans (116 123) - 24/7