Panic attacks – what they are and how to get through them
If you’ve ever had a panic attack, you’ll know how frightening it can feel. Your heart races, your chest tightens, maybe you feel dizzy or like you can’t breathe – and it all comes out of nowhere.
In that moment, it can feel like something’s seriously wrong.
But you’re not broken. And you’re not alone.
Panic attacks are more common than we often realise, and while they can be overwhelming, they’re also something we can learn to understand and gently manage.
What is a panic attack?
A panic attack is a sudden rush of intense fear or anxiety. It often shows up in the body before we even realise what’s happening – a racing heart, shortness of breath, shaking, sweating, or feeling like we might faint.
For some people, it can feel like a heart attack. For others, it’s a sense of dread they can’t quite explain. Panic attacks usually peak within 10–20 minutes, but the effects can linger for longer.
They’re not dangerous – but they can feel very scary.
What causes panic attacks?
There’s no one-size-fits-all reason. They can be triggered by stress, trauma, burnout, health worries, or even seemingly nothing at all.
Sometimes, they’re linked to anxiety. Other times, they come out of the blue.
In therapy, we often explore what might be going on beneath the surface – and it’s not about blaming yourself. It’s about gently understanding what your body and mind might be trying to tell you.
How do panic attacks affect your mental health?
When panic attacks happen often, it’s easy to start fearing the fear itself – worrying about when the next one will strike, avoiding places or situations “just in case.”
That sense of fear can be exhausting and isolating. It can knock your confidence, affect your sleep, and leave you feeling on edge more often than not.
But with the right support, it can get easier.
What can I do if I’m having a panic attack?
Here are a few grounding tips that might help in the moment:
Breathe gently – Try to slow your breath down. In through your nose for 4, out through your mouth for 6.
Feel your feet on the ground – Notice where your body is supported. Wiggle your toes, press them into the floor.
Name 5 things you can see – It can help bring you back to the present moment. Then 4 things you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
Remind yourself: this will pass – Because it will.
How can therapy help with panic attacks?
In Person-Centred Therapy, we work together to explore what’s going on for you – at your pace, in a space where you don’t need to pretend everything’s okay.
We don’t jump into solutions. We start by creating safety, by helping you feel heard. Over time, we might look at what triggers your panic, what helps you feel more in control, and how to soothe your nervous system when things get overwhelming.
A lot of my clients tell me they leave a session feeling calmer, more grounded – like they’ve been able to breathe a little deeper. That moment of relief, of being really seen, can be a powerful step towards feeling more in control.
A gentle reminder
If you’ve had a panic attack recently, or find yourself struggling with anxiety, please know this: you’re not alone, and you’re not doing anything wrong.
Your body’s just trying to protect you – even if it doesn’t always feel that way.
Take it one small step at a time. And when you’re ready, support is here.
That’s more than enough for today.
FAQs about Panic Attacks
What is a panic attack?
A panic attack is a sudden, overwhelming feeling of anxiety or fear. It can cause physical symptoms like a racing heart, difficulty breathing, dizziness, or shaking. While panic attacks are scary, they’re not dangerous, and they typically pass within 10–20 minutes.
What causes panic attacks?
There’s no one answer. Panic attacks can be triggered by stress, trauma, overwhelming emotions, or health concerns. They can also happen unexpectedly, even when everything seems fine. It’s different for everyone.
Can panic attacks be treated?
Yes – with support, panic attacks can be managed. Therapy, relaxation techniques, and lifestyle changes can all help reduce their frequency and intensity. The key is to create a safe space for yourself to explore what’s going on beneath the surface.
How can I stop a panic attack once it starts?
Some grounding techniques that might help in the moment include slow, deep breathing, focusing on your surroundings, or reminding yourself that the attack will pass. It’s important to be gentle with yourself and know that panic attacks, while uncomfortable, don’t last forever.
Is therapy helpful for panic attacks?
Absolutely. Talking therapy, especially Person-Centred Therapy, provides a safe, non-judgmental space where you can explore what’s behind the panic attacks, build coping strategies, and learn to feel more in control. It’s about working at your own pace and finding the support that works best for you.
FAQs about Holly Ibbs – Therapy
What type of therapy does Holly offer?
Holly offers Person-Centred Therapy, which is all about creating a warm, safe space for you to explore your thoughts and feelings without judgment. The focus is on you, your experience, and what feels right for you, at your pace.
Can I talk to Holly about panic attacks?
Yes, you can absolutely talk about panic attacks with Holly. She helps clients understand what’s behind their anxiety and panic, and together you can work on strategies to reduce their frequency and intensity. You’re not alone in this.
Does Holly offer online therapy?
Yes, Holly offers both in-person and online therapy sessions. So whether you prefer face-to-face or the convenience of online, you can choose what feels right for you.
How do I book a session with Holly?
You can book a session with Holly through her contact page, and easily schedule a time via Calendly.
It’s a simple and no-pressure way to get started on your therapy journey.