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Learn more about panic attacks
A panic attack is a sudden episode of intense fear that peaks within minutes, accompanied by strong physical sensations such as a racing heart, shortness of breath, chest tightness, dizziness, or a feeling of unreality. Panic attacks often strike without an obvious trigger, and the sensations can be so intense that many people believe they are having a heart attack or losing control. A panic attack is not dangerous, even though it feels that way, and it passes on its own. When attacks recur and the fear of the next one starts shaping daily life, this can develop into panic disorder, which responds very well to therapy.
Panic attacks are unmistakable when they happen, but the pattern around them is what usually brings people to therapy.
Common signs include:
- Sudden surges of intense fear that peak within minutes
- A pounding heart, chest tightness, breathlessness, or dizziness during episodes
- Trembling, sweating, numbness, or waves of heat or cold
- A sense of unreality, or feeling detached from yourself
- Fear of dying, losing control, or "going mad" during an attack
- Growing worry between episodes about when the next one will come
- Avoiding places or situations where an attack would feel hard to escape
Panic attacks respond well to therapy, and treatment usually works faster than people expect.
CBT (Cognitive Behavioural Therapy) is the best-evidenced treatment for panic. It changes the catastrophic interpretations of body sensations that fuel attacks and gradually rebuilds confidence in the situations you've been avoiding.
Breathwork teaches you to regulate the rapid, shallow breathing that intensifies panic symptoms. It gives you a concrete tool for the moment an attack begins.
ACT (Acceptance and Commitment Therapy) helps you stop fighting the sensations and drop the struggle that keeps panic in place. It can help when fear of the attacks themselves has become the main problem.
Mindfulness trains you to observe body sensations without spiralling into alarm, which weakens the feedback loop panic depends on. It's often combined with other approaches.
Choosing an approach isn't something you have to do alone. IC's matching can pair you with a therapist whose approach suits your situation. Get matched.
It's Complicated is a therapist-founded mental health platform connecting clients with verified practitioners across Europe and globally, in over 60 languages. The platform is free to use, with over 2,500 vetted therapists offering in-person sessions in cities including Berlin, Amsterdam, Barcelona, Lisbon, and Vienna, alongside online sessions worldwide.
When panic has entered the picture, even the search for help can feel like one more thing that might set it off. Our matching service keeps it simple. You complete a short survey, our psychologists combine data-driven insights with human judgement to identify the right therapists for your situation, and you choose from a shortlist of strong candidates. You can also browse our directory directly if you'd prefer to choose yourself.
Get matched with a therapist who specialises in panic attacks, or browse all panic attack therapists in the directory.
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