What does a panic attack actually feel like?

During a panic attack you may experience a racing heartbeat, feeling faint, sweating, nausea, chest pain, shortness of breath, trembling, hot flushes, chills, shaky limbs, a choking sensation, dizziness, numbness or pins and needles, dry mouth, a need to go to the toilet, ringing in your ears, and a feeling of dread or fear of dying. Most panic attacks last between 5 and 20 minutes.

I get panic attacks regularly. The first time I genuinely thought I was having a heart attack. What helps me: I use the 5-4-3-2-1 grounding technique — name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste. It pulls your brain out of the panic spiral. Also, splash cold water on your face — it triggers the dive reflex and slows your heart rate.

This is an important mental health question. We recommend speaking with your GP for personalised advice. You can also contact NHS 111 (free, 24/7) for urgent guidance, or visit nhs.uk for trusted health information. Please note: this is general health information, not a substitute for professional medical advice.