Recognising and responding to panic symptoms

Rapid heartbeat, sweating, trembling, shortness of breath, or chest tightness.

Feelings of choking, nausea, dizziness, or feeling detached from reality.

Fear of losing control, passing out, or that something terrible is happening.

Symptoms peak quickly, often within minutes.

Physical sensations can mimic serious medical conditions but are not harmful.

Panic can occur unexpectedly or in response to specific triggers.

Slow your exhale: breathe out gently for 6-8 counts.

Ground yourself: name 5 things you see, 4 you can touch.

Remind yourself: "This is panic. It will pass. I am not in danger."

Sit or stand in a steady position and sip water when able.

If panic attacks are frequent or affecting your quality of life.

If you avoid situations or activities because of panic.

If you are unsure whether symptoms are panic or a medical issue, seek assessment.

NHS: Panic disorder (www.nhs.uk/mental-health/conditions/panic-disorder)

NICE: Generalised anxiety disorder and panic disorder in adults (www.nice.org.uk)