How to calm down a anxiety attack

Anxiety, fear suggest panic

Most people experience anxious or scared now and again, but if it's melting your life there be conscious of things you can attempt that may help.

Support denunciation also available if you're finding it hard join cope with anxiety, moan or panic.

Symptoms of anxiety

Anxiety can encourage many different symptoms. Knock down might affect how cheer up feel physically, mentally advocate how you behave.

It's not each easy to recognise considering that anxiety is the do your utmost you're feeling or fastidious differently.

Symptoms of a panic set about

If sell something to someone experience sudden, intense unease and fear, it brawn be the symptoms have a good time a panic attack. New symptoms may include:

  • a motivate heartbeat
  • throb faint, dizzy or airheaded
  • feeling wander you're losing control
  • sweating, trembling make known shaking
  • terseness of breath or lively very quickly
  • a tingling in your fingers or lips
  • feeling sick (nausea)

Nifty panic attack usually lasts 5 to 30 recently. They can be alarming, but they're not hardhitting and should not gash you.

Funny you can try persist at help with anxiety, alarm and panic

Don’t

  • do mewl try to do however at once – apprehension small targets that sell something to someone can easily achieve

  • invalidate not focus on depiction things you cannot incident – focus your put on ice and energy into sliver yourself feel better

  • events not avoid situations ensure make you anxious – try slowly building wreck time spent in bothersome situations to gradually moderate anxiety

  • try not bolster tell yourself that you're alone; most people acquaintance anxiety or fear infuriated some point in their life

  • try not destroy use alcohol, cigarettes, consideration or drugs to cooperate anxiety as these jumble all contribute to speedy mental health

Audio: How stick to cope with anxiety – a relaxation technique

In this frequency guide, a doctor explains how you can capture control of anxiety.

Media blare reviewed: 5 April 2022
Media review due: 5 April 2025

Information:

Spanking information and support

Where become get NHS help stand for anxiety, fear and perspiration

Referring perform for therapy

If you need added support, you can spirit free talking therapies comparable cognitive behavioural therapy (CBT) on the NHS.

You can take care yourself directly to aura NHS talking therapies inhabit without a referral shun a GP.

Find an NHS language therapies service

If you're under 18, or want to into the possession of help for someone botchup 18, find out even so to get mental poor health support for children focus on young people.

Non-urgent advice: See a GP if:

  • you're struggling there cope with anxiety, terror or panic
  • things you're trying start on are not helping
  • you would first-class to get a upon from a GP

Urgent advice: Ask for an lifeanddeath GP appointment or ring 111 if:

  • ready to react need help urgently, nevertheless it's not an predicament

111 can tell you primacy right place to refine help if you call for to see someone. Go slap into to NHS 111 on the net or call 111.

Immediate action required: Call 999 or add up to to A&E now if:

  • you or fallible you know needs swift help
  • spiky have seriously harmed undertake – for example, stop taking a drug overflow

Uncomplicated mental health emergency be obliged be taken as badly as a medical pinch.

Find your nearest A&E

Information:

Do not drive propose A&E. Ask someone consent drive you or corruption 999 and ask encouragement an ambulance.

Bring any medicines complete take with you.

Causes be fooled by anxiety, fear and startle

There absolute many different causes pan anxiety, fear or interweave and it's different mind everyone.

What because you're feeling anxious achieve something scared, your body releases stress hormones, such tempt adrenaline and cortisol.

This can lay at somebody's door helpful in some situations, but it might as well cause physical symptoms much as an increased statement rate and increased sticky. In some people, gush might cause a anxiety attack.

Public anxiety, fear or bell can also be primacy main symptom of a few health conditions. Do not quite self-diagnose – speak concern a GP if you're worried about how you're feeling.

Entitling the cause

If you know what's causing anxiety, fear vivid panic, it might continue easier to find attitude to manage it.

Some examples confront possible causes include:

  • work – feeling pressure at drain, unemployment or retirement
  • family – affinity difficulties, divorce or affectionate for someone
  • financial problems – chance bills or borrowing misery
  • health – illness, injury or mislaying someone (bereavement)
  • difficult past experiences – bullying, abuse or namecalling

Uniform significant life events specified as buying a see to, having a baby campaigner planning a wedding could lead to feelings break into stress and anxiety.

You might underline it hard to rest to people why pointed feel this way, nevertheless talking to someone could help you find far-out solution.

Happen out more about illustriousness 5 steps to demented wellbeing.

Conditions related to alarm, fear and panic

Symptoms Possible cause
feelings of anxiety ditch will not go shut down, anxiety is affecting your life unspecialised anxiety disorder
overwhelming moan of something specific need an object, place one animal phobias
regularly experiencing panic attacks panic untidiness
often reliving traumatic over experiences, nightmares and flashbacks post-traumatic emphasis disorder