World Mental Health Day (today Tuesday 10 October) opens up a positive dialogue surrounding mental health each year and encourages people to check in on each other.

It also raises awareness about mental health disorders that only sufferers would typically be aware of. One such disorder is anxiety and panic attacks.

In the UK, over 8 million people are experiencing an anxiety disorder at any one time. According to healthcare specialists Bupa, up to 1 in 3 people have a panic attack at some point in their life.

The symptoms of a panic attack are not dangerous but can be very frightening. They can make you feel as though you're having a heart attack, or that you're going to collapse or even die.

Most panic attacks last somewhere from 5 minutes to half an hour or in some cases even longer.

What does a Panic Attack feel like?

There is a rapid build-up of physical panic attack symptoms, such as:

  • Palpitations: a pounding heartbeat which can be felt
  • Sweating
  • Nausea
  • Feeling unable to breathe or experiencing a choking sensation
  • Feeling faint or dizzy
  • Numbness or pins and needles
  • Chest pains or tightness of the chest
  • Having shaky limbs
  • An urgency to go to the toilet

During a panic attack:

  • Focus on your breathing. It can help to concentrate on breathing slowly in and out while counting to five.
  • Stamp on the spot. Some people find this helps control their breathing.
  • Focus on your senses. For example, taste mint-flavoured sweets or gum, or touch or cuddle something soft.
  • Try grounding techniques. Grounding techniques can help you feel more in control. They're especially useful if you experience dissociation during panic attacks. See our page on self-care for dissociation for more information on grounding techniques.

Learn to use positive coping statements

When you are feeling anxious and panicky it can be helpful to have 'coping statements' which can be used to remind you that panic is not dangerous and isn't harmful.

Such statements could be:

  • Panic is simply high levels of anxiety
  • By remembering these symptoms are nothing more than anxiety, I can prevent further symptoms from occurring
  • My anxiety and panic will pass naturally given time. It doesn't last forever
  • I can continue without needing to escape or avoid
  • I have never fainted, choked, or had a heart attack

After a panic attack:

Think about self-care. It's important to pay attention to what your body needs after you've had a panic attack. For example, you might need to rest somewhere quietly or eat or drink something.

Tell someone you trust. If you feel able to, it could help to let someone know you've had a panic attack. It could be particularly helpful to mention how they might notice if you're having another one, and how you'd like them to help you.

Professor Paul Salkovskis, Professor of Clinical Psychology and Applied Science at the University of Bath, says it's important not to let your fear of panic attacks control you.

"Panic attacks always pass and the symptoms are not a sign of anything harmful happening," he says. "Tell yourself that the symptoms you're experiencing are caused by anxiety."

He says don't look for distractions. "Ride out the attack. Try to keep doing things. If possible, it's important to try to remain in the situation until the anxiety has subsided."

"Confront your fear. If you don't run away from it, you're giving yourself a chance to discover that nothing's going to happen."