Understanding Panic Attacks Better: Causes, Symptoms, and Treatment

Last updated: February 3, 2026

A panic attack can feel like you are losing control, about to faint, or even having a heart attack. That is understandable, because the physical sensations are often intense. At the same time, it is important to know this: a panic attack will pass on its own, often within half an hour.
https://www.thuisarts.nl/paniekaanval/ik-heb-paniekaanval

This blog offers explanation and practical steps. It is not medical advice. If your symptoms are severe or you are unsure whether it may be something physical, contact your GP. If you have acute symptoms that seriously worry you, call emergency services immediately.

What is a panic attack?

A panic attack is a sudden wave of intense fear or panic, with physical symptoms such as:

• heart palpitations or a fast heartbeat
• shortness of breath or the feeling that you cannot breathe properly
• shaking, sweating, chills, or hot flushes
• dizziness or feeling light headed
• tingling or numbness
• nausea or stomach discomfort
• pressure or pain in the chest
• the feeling that something terrible is about to happen

A lot of people also have thoughts like: this is dangerous, I’m going to faint, I’m going crazy. That is typical for panic: your brain interprets an alarm signal as if it means immediate danger.

You can find more explanation about panic disorder and panic attacks here:
https://www.thuisarts.nl/paniekstoornis/ik-heb-paniekstoornis

What happens in your body?

During panic, your stress system switches on. Your body moves into a fight or flight response. Adrenaline is released, and your heart rate and breathing speed up. That is meant to help you survive, but with panic there is usually no real immediate threat. It is a false alarm.

It helps to remember this: panic feels very intense, but it is usually not dangerous.

What can cause a panic attack?

There is rarely just one cause. Often, it is a combination of factors, such as:

• long term stress or overload
• poor sleep
• too much caffeine or alcohol
• overthinking and tension building up
• a difficult event or loss
• physical sensations, such as breathlessness or an increased heartbeat, that your brain interprets as dangerous
• fear of having another attack, which makes you extra alert to your body

Sometimes physical conditions or medication can also cause symptoms that look like panic. That is why it is wise to speak with your GP if the symptoms are new or unexplained.

What you can do during a panic attack

Thuisarts offers a few steps that help many people.
https://www.thuisarts.nl/paniekaanval/ik-heb-paniekaanval

Breathe in and out calmly
Breathe in through your nose for 3 seconds and breathe out slowly through your mouth for 6 seconds.

Say a calming sentence to yourself
For example: This is a panic attack. It feels unpleasant, but it is not dangerous. It will pass, and I can handle it.

Do something small and concrete
Drink a glass of water, read something out loud, or walk a short distance slowly. Something simple helps shift your attention.

An extra tip that often helps
Try not to fight the sensation. The more you think this has to stop, the higher the alarm tends to go. Focus on calm breathing and let the wave pass.

What you can do to reduce how often panic attacks happen

These basic habits often make a difference:

• Sleep as a foundation
Lack of sleep can increase panic and stress. In an earlier blog, we already wrote about how important sleep is.

• Move regularly
Movement helps release tension and supports your stress system.

• Watch your caffeine and alcohol
For some people, both can make restlessness and panic feelings worse.

• Build in relaxation
Breathing exercises, relaxation exercises, and meditation can help calm your system. In a future blog, we will go deeper into meditation.

• Do not avoid everything that feels scary
With panic, avoidance can bring short term relief, but it can increase fear in the long run. Thuisarts also advises continuing to do things that trigger fear step by step, so the fear can decrease over time.
https://www.thuisarts.nl/paniekstoornis/ik-heb-paniekstoornis

What treatment helps?

If panic attacks keep coming back, or if you become afraid of having another one, there may be panic disorder. In that case, help is available and often effective.

Thuisarts explains that practising difficult situations and practising with physical sensations can be part of treatment. You can get help through your GP, a mental health nurse at your GP practice, or a psychologist. If symptoms continue, medication may also be considered.
https://www.thuisarts.nl/paniekstoornis/ik-krijg-behandeling-voor-paniekstoornis

International guidelines often mention cognitive behavioural therapy as an important treatment, and sometimes medication such as antidepressants, depending on the situation.
https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms
https://www.nice.org.uk/guidance/cg113/chapter/Recommendation
https://www.nhs.uk/mental-health/conditions/panic-disorder/

Always discuss with your GP what fits your situation best.

When to seek immediate help

Call emergency services immediately if you have symptoms that make you seriously doubt whether it could be a heart or lung problem, for example severe chest pain spreading elsewhere, sudden paralysis, or serious shortness of breath that does not ease.

Contact your GP if:

• your panic attacks keep coming back
• you start avoiding situations because of fear of panic
• your daily functioning is being affected
• you are very worried about your health
• you are not sure whether it is panic

What this has to do with Like Charlie

Like Charlie is here to make mental health easier to talk about and to start and keep the conversation going. Panic and anxiety can feel lonely, even though many people recognise them. Openness helps.

View all story print T shirts:
https://www.likecharlieclothing.com/collections/t-shirts

Discover the question card game to make real conversations easier:
https://www.likecharlieclothing.com/collections/vragenspellen

Read our story and find out who Charlie is:
https://www.likecharlieclothing.com/pages/het-verhaal

FAQ about panic attacks

How long does a panic attack last?

A panic attack often settles on its own within half an hour.
https://www.thuisarts.nl/paniekaanval/ik-heb-paniekaanval

Can I faint from a panic attack?

The feeling of fainting is common because of fast breathing and tension, but actually fainting is less common. If you do faint or almost faint, contact your GP.

What is the difference between a panic attack and panic disorder?

A panic attack is one attack on its own. With panic disorder, you have panic attacks more often and are frequently afraid of having another one.
https://www.thuisarts.nl/paniekstoornis

Does breathing really help?

For many people, yes. Slow exhaling helps calm your stress system. Thuisarts advises breathing in for 3 seconds and out for 6 seconds.
https://www.thuisarts.nl/paniekaanval/ik-heb-paniekaanval

When is therapy helpful?

If panic keeps coming back, or if your life starts getting smaller because of avoidance. Your GP can help you think through support options with a mental health nurse or psychologist.
https://www.thuisarts.nl/paniekstoornis/ik-krijg-behandeling-voor-paniekstoornis

Sources

Thuisarts, panic attack and what you can do
https://www.thuisarts.nl/paniekaanval/ik-heb-paniekaanval

Thuisarts, panic disorder and treatment
https://www.thuisarts.nl/paniekstoornis
https://www.thuisarts.nl/paniekstoornis/ik-krijg-behandeling-voor-paniekstoornis

NIMH, explanation and treatment of panic disorder
https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms

NICE guideline, panic disorder in adults
https://www.nice.org.uk/guidance/cg113

NHS, overview of panic disorder
https://www.nhs.uk/mental-health/conditions/panic-disorder/