Finding relief through grounding techniques
When feeling overwhelmed, grounding techniques can be a practical yet powerful way to feel calm and regain control. Learn how they can help you.
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Support Toolkit
Panic attacks
The way people experience panic attacks will vary from person to person. Learn about the most common signs of a panic attack.
Understanding panic attacks
This page is currently under review and the content will be updated soon.
A panic attack is a sudden rush of intense anxiety or fear together with a surge of frightening physical sensations and thoughts.
These can include:
- A racing heartbeat
- Shortness of breath
- Dizziness
- Trembling
- Chest pain
- Sweating
- Shaking
- Muscle tension.
Thoughts can include:
- Feeling like you may be out of physical or emotional control
- Dying
- Having a heart attack or stroke
- Going to pass out.
Panic attacks are usually brief but may be terrifying while they last. They can often come on unexpectedly, which makes them even scarier and are often not related to any external threat.
'I'd be in a lecture and then just all of a sudden I'd get distracted, start thinking, and then I'd have a panic attack.'
What are panic disorders and agoraphobia?
Panic disorders develop when people experience recurring and unexpected panic attacks. People with panic disorder will sometimes begin to restrict their lives because of the attacks. They may stop going to public places or stop using public transport because they fear having an attack there. This problem is referred to as agoraphobia.
Click here to download, save, or print our panic attacks fact sheet.
What are the signs of a panic attack?
This page is currently under review and the content will be updated soon.
The way people experience panic attacks will vary from person to person, but some common signs of a panic attack are:
- Pounding heart
- Shortness of breath
- Rapid breathing
- Nausea or stomach pain
- Chest pain or discomfort
- Feeling out of physical and/or emotional control
- Sweating, shaking
- Numbness, tingling
- Dizziness or feeling faint.
Click here to download, save, or print our panic attacks fact sheet.
What causes panic attacks and panic disorder?
This page is currently under review and the content will be updated soon.
Factors that increase the risk of developing panic attacks and panic disorders include:
- Family history
- Major stress
- Traumatic experience.
Following the first attack, people with panic disorder start to pay more attention to their physical symptoms. They often start to become afraid of their own physical reactions. Once this happens, any change that produces a similar physical reaction such as exercise, strong emotion or even a change in the temperature, can trigger a panic attack.
Click here to download, save, or print our panic attacks fact sheet.
Practical things you can do during a panic attack
This page is currently under review and the content will be updated soon.
If you’re feeling anxious or like a panic attack coming on, it can be helpful to engage in a grounding technique like deep breathing.
Breathing can help by distracting your mind, calming your nervous system, and decreasing your overall stress.
There are a number of different helpful grounding techniques to try but a great one to start with is box breathing. Watch the video below to try it now.
It is important to remind yourself that you are experiencing intense anxiety that is most likely out of proportion to any actual danger. Often fighting the feelings or pushing them away can actually increase your fear of panic and give it more power.
Some people find success in distracting themselves by counting the things they see, naming their feelings out loud, chewing gum, or slowly dancing around the room. Either way, it is important to remind yourself that panic is never permanent and most panic attacks will pass in a few minutes.
Try to be aware of what you are thinking and see if you can challenge these fears.
Ask yourself:
- “Given what I now know about panic, and a recent medical check-up has ruled out any physical explanations, am I really having a heart attack, stroke, or being irrational? Is what I fear actually occurring, or is it more likely these symptoms are part of my anxiety response?”
- “What do I know from my past experience with panic attacks? Have I had these feelings before and did they kill me, or did they turn out to be a panic attack?”
- “If someone I know was experiencing these symptoms, what would I say to them to reassure them these are just anxiety symptoms?”
Try not to rush yourself through the panic attack. Don’t try to distract yourself or pretend you are not feeling anxiety – this will often make the anxiety worse. Acknowledge your symptoms as “just symptoms” - remind yourself that you can separate how you feel from what you think or fear is happening.
Some people find it helpful to think of panic as similar to ‘surfing a wave’ – it builds up, peaks, and then washes up on the beach. When you are ready, simply go back to what you were doing.
Strategies that can help you manage panic attacks in the long term
This page is currently under review and the content will be updated soon.
It is important not to let a few panic attacks become a bigger, long-term problem. Some key points to remember are:
Try not to avoid situations or activities that are linked with panic. For example, try not to avoid exercise, public transport, or driving. If you find yourself starting to fear or avoid certain situations, you need to ease yourself back into them. This is the best way to learn that your panic does not need to prevent you from your usual activities and that you can get through it.
Alcohol will not help feelings of panic and in the long term will make them worse. Tranquilisers sometimes have a very short-term use, but they are not useful in the longer term and it is easy to become addicted. Be aware that some medications for anxiety can be addictive as well – always get medical advice about any medications.
Some people with panic attacks begin to use lots of superstitious behaviours to protect themselves. For example, they may carry bottles of water or a particular book in case they panic or they may only follow certain routes because it makes them feel safer. If you find these habits creeping into your life, try to reverse them. While they may seem harmless, they can stop you learning that panic is not dangerous and that you can cope yourself.
Getting Help
There are two main types of treatment that have been shown to work. These are:
Cognitive Behaviour Therapy (CBT) is usually delivered by a clinical psychologist and teaches you practical skills to help manage your panic attacks.
There are some specific medications that have been shown to reduce panic attacks. These usually need to be taken over a significant period of time and must be prescribed. Seeing your doctor is a good first step in identifying what treatments may be best for you and your situation.
'I thought that I would never be able to get better, but I gradually did. And it got brighter for me.'
Click here to download, save, or print our panic attacks fact sheet.
Find tools and apps you can use to manage panic attacks
Below are some tools and apps you can use to help manage panic attacks.
Support services for managing anxiety and panic attacks
This page is currently under review and the content will be updated soon.
Seeing the doctor
Seeing your doctor is a good first step if you feel that you may be experiencing panic attacks. They can assess whether you are experiencing panic attacks and can rule out any other physical causes for your symptoms. If you are experiencing panic attacks, your doctor may provide you with a referral to see another health professional such as a psychologist or psychiatrist.
There are also a number of specialised clinics for panic disorder and agoraphobia. These can usually be found through your local hospital or university.
Lifeline volunteers are available 24 hours a day on 13 11 14 or online at www.lifeline.org.au if you require support or need information about services in your local area.
Other support services
It can be very difficult to know what to do and how to cope, but help is available. Below are some places to go for information and support. If life is in danger, please call 000.
- Beyond Blue - a free helpline provides advice and support via telephone - 1300 22 4636 and Beyond Blue - Web Chat
- Mindspot Clinic - provides free, anonymous assessment and treatment for adults experiencing stress, anxiety, depression, OCD, PTSD, and chronic pain. mindspot.org.au
- MyCompass - a free online self-help tool for mental health including anxiety - mycompass.org.au
- This Way Up - online, evidence-based CBT course for generalised anxiety, panic disorder, social phobia, specific phobias and trauma. You can get instant access for $59 or speak with your GP to enrol for free. thiswayup.org.au/self-help
- The Brave Program - a free online program for the prevention and treatment of childhood and adolescent anxiety. BRAVE Self-Help Program.
Download our panic attacks factsheet.
Search for more services
Use the Lifeline Service Finder to search for more local and national services available to help support you.