NATALIJA HAYTERPSYCHOTHERAPY & COUNSELLINGA panic attack can feel like dying — a pounding heart, breathlessness, dizziness, a sense of unreality or impending doom. Understanding what is actually happening is the first step to taking away its power.
What's really happening
A panic attack is the body's alarm system — the fight-or-flight response — firing when there is no real danger. Every sensation, however frightening, is a normal part of that response: the racing heart is pumping blood to muscles, the fast breathing is loading oxygen. Deeply unpleasant, but not dangerous, and it always passes.
The vicious cycle
What turns a one-off into a problem is the fear of the fear. After an attack, people become hypervigilant to bodily sensations and start avoiding places where one might happen. The anticipation itself triggers more attacks. This is how panic disorder develops.
What helps in the moment
Slow the breathing, especially a long exhale. Remind yourself: this is panic, it is not dangerous, it will pass. Resist the urge to flee, which only teaches the brain the situation was threatening.
What helps long-term
CBT for panic is highly effective. It works by changing the catastrophic interpretation of sensations and, gradually, removing the avoidance, so the brain relearns that these feelings are safe. Most people recover well.
This article is for information and is not a substitute for professional advice or diagnosis. In an emergency call 999, NHS 111 (option 2), or the Samaritans free on 116 123.
Natalija Hayter is a BABCP-registered psychotherapist with over a decade of clinical experience across the NHS, the voluntary sector and private practice, trained at the Tavistock and AGIP. She offers CBT, psychoanalytic and relational therapy in Pimlico, London and online, in English, Latvian and Russian. More about Natalija
Last reviewed: June 2026 by Natalija Hayter, BABCP-registered psychotherapist.