Panic attacks cause a sudden rush of fear along with frightening physical symptoms like a racing heart, chest tightness and trouble breathing. Many people think they are dying or having a heart attack. This page explains what a panic attack is, how to tell it apart from an emergency, and what to do next.
Emergency
Call triple zero (000) or go to your nearest emergency department if you have:
- chest pain or pressure that does not ease within a few minutes, or spreads to your arm, jaw, neck or back
- breathlessness that keeps getting worse
- fainting or collapse
- blue or grey lips, or pale, clammy skin
- a very fast or irregular heartbeat that does not settle
- weakness or numbness on one side of your body, slurred speech or sudden confusion
- chest pain or breathlessness for the first time, and you are not sure it is a panic attack
Panic attacks and heart problems can feel almost the same. If you are not sure, it is always safer to be checked.
If you are thinking about suicide or self-harm: call 000 if you are in immediate danger, or Lifeline on 13 11 14 (24 hours).
Key points
- A panic attack is a sudden surge of intense fear with physical symptoms like a racing heart, chest tightness and shortness of breath. It usually peaks within about 10 minutes.
- Panic attacks are common. Around 40% of Australians have one at some point in their life, and most do not go on to have an ongoing anxiety condition.
- A panic attack can feel like a heart attack, so a first episode, or one that feels different, should always be checked by a doctor.
- Repeated, unexpected panic attacks with ongoing fear of the next one may point to panic disorder, which is treatable.
- Cognitive behavioural therapy (CBT) is the psychological treatment with the strongest evidence for panic disorder.
What is a panic attack?
A panic attack is a sudden wave of intense fear or discomfort that comes on quickly and usually peaks within about 10 minutes. It happens even when there is no real danger. Your body reacts as if you were facing a threat, and you may have:
- a pounding or racing heart
- fast breathing, or feeling you cannot get enough air
- chest tightness or pain
- sweating, shaking or feeling dizzy
- tingling in your hands, a lump in your throat or nausea
- a strange sense that you, or the world around you, are not real (derealisation)
- intense fear of impending doom, losing control or "going crazy"
These thoughts are a normal part of a panic attack, not a sign that something else is wrong with your mind. Some attacks have an obvious trigger, like public speaking or a crowded train. Others happen with no warning, even during sleep.
Panic attack or heart attack?
A racing heart, chest tightness, breathlessness and dizziness can feel the same whether the cause is panic or your heart. Studies of people who go to hospital with chest pain find that many turn out to have panic disorder, but the two cannot be reliably told apart from symptoms alone, and both can happen together. Read more in our chest pain and heart attack articles.
This is why a first panic attack, or one that feels different from your usual pattern, needs medical assessment. A doctor can rule out a heart, lung or nervous system cause by undertaking an examination, a heart tracing (ECG) and sometimes blood tests. Following these tests a doctor can provide reassurance and help you understand potential triggers for your panic.
When to see a doctor
If you have any of the signs in the emergency box at the top of this page, call triple zero (000) or go to your nearest emergency department.
Get an urgent GP appointment, or call healthdirect on 1800 022 222 for advice, if:
- you have had your first panic attack (once an emergency has been ruled out)
- your symptoms feel different from your usual panic attacks
- you are having panic attacks several times a day
- you are using alcohol or drugs to cope
See a GP if:
- panic attacks are becoming more frequent
- you are avoiding places or activities in case you have another one
- they are affecting your sleep, work, study or relationships
It is always okay to see a doctor, even if it turns out to be anxiety. Getting checked gives you the confidence to manage future episodes.
Common causes and triggers of panic attacks
Panic attacks happen when your body's stress response (the "fight or flight" system) switches on without a real threat. Adrenaline speeds up your heart and breathing, and with nothing to run from, it can feel like your body is malfunctioning. Common triggers include:
- long periods of stress, or a single very stressful or traumatic event
- a hard time in life, such as a bereavement, relationship breakdown or money worries
- over-breathing (quick, shallow breaths without realising it)
- caffeine, alcohol withdrawal, or stimulant drugs such as amphetamines or cocaine
- hot, crowded or enclosed spaces
Some medical conditions cause similar symptoms or can trigger panic-like episodes, including an overactive thyroid, some heart rhythm problems, asthma and low blood sugar. This is one reason doctors check for physical causes, especially the first time. A family history of anxiety, depression or panic disorder also makes panic attacks more likely. This is not a character flaw or something you chose.
Panic attacks vs panic disorder
Having one panic attack does not mean you have an anxiety disorder. Many people have one or two during a stressful time and never have another.
Panic disorder means having repeated, often unexpected panic attacks, along with ongoing worry about the next one. About 5% of Australians have panic disorder at some point in their life. People with panic disorder often start avoiding things that might trigger an attack, such as exercise, public transport or crowded places. When avoidance becomes severe enough that someone is scared to leave the house, it is called agoraphobia. Panic disorder tends to persist without treatment, but it responds well to treatment.
If you have ongoing worry and tension most days, rather than sudden episodes, this may be generalised anxiety. Low mood alongside anxiety is also common; see our depression and low mood article. A doctor can help work out what fits your experience.
How to describe your panic attack to a doctor
It helps to note:
- When it happened: the date and time, and whether it came out of nowhere or in a specific situation
- What it felt like: your physical symptoms and what went through your mind
- How long it lasted: from when symptoms started to when they eased
- Triggers: stress, caffeine, a crowded space, or nothing you can identify
- What helped or made it worse: slow breathing, moving somewhere quiet, reassurance
- Your health: other conditions, medicines, alcohol or drug use, and any similar episodes before
If you have had more than one episode, a simple diary on your phone gives your doctor a clearer pattern.
What you can do at home for a panic attack
These tips are for people with a known pattern of panic attacks and none of the warning signs on this page. If this is your first episode, or anything feels different, seek medical assessment.
Slow your breathing. Breathe in gently through your nose for about 4 seconds, pause, then breathe out slowly through your mouth for about 6 seconds. Over-breathing feeds a panic attack, so slowing your breath helps break the cycle.
Ground yourself. Name 5 things you can see, 4 things you can hear and 3 things you can touch. Counting backwards from 100 in threes can also help.
- Remind yourself that the symptoms are frightening but not dangerous, and that they will pass, usually within 10 to 20 minutes.
- Stay where you are if you can. Leaving can reinforce the idea that the place itself is dangerous.
- Avoid telling yourself to "just relax". It rarely helps and can add frustration.
Over time, cutting back on caffeine and alcohol, regular exercise, good sleep and practising relaxation or mindfulness when you are calm can make panic attacks less likely.
Tests and treatment for panic attacks
For a first episode, a doctor will ask what happened and examine you, especially your heart and lungs. They may suggest a heart tracing (ECG), blood tests, thyroid tests or a blood sugar test.
Once physical causes have been ruled out, treatment starts with understanding panic and learning practical strategies:
- Cognitive behavioural therapy (CBT) has the strongest evidence for panic disorder. It helps you understand the panic cycle, challenge frightening thoughts and gradually face situations you have been avoiding. Online CBT programs, such as This Way Up, can also help.
- Antidepressant medicines are the main medicine option for panic disorder, often used alongside CBT for more severe or persistent symptoms.
- Fast-acting anti-anxiety medicines are sometimes used for short periods, but doctors are cautious because they can cause dependence and do not treat the underlying problem.
How Doccy doctors can help
A Doccy consultation can help if you have a known pattern of panic attacks that a doctor has already assessed, and none of the warning signs on this page. A Doccy consultation can:
- provide a medical certificate if panic attacks mean you need time off work or study, or a carer's certificate
- provide a special consideration letter if panic attacks have affected a university assessment or deadline
- continue a prescription for the anxiety medicine you already take, if it is appropriate
To start psychological therapy such as CBT with a Medicare rebate, you need a Mental Health Treatment Plan. Since November 2025, only your usual GP, or the practice you are registered with through MyMedicare, can prepare one, so book in with them.
A Doccy consultation is not suitable for a first panic attack, or if you have any of the signs in the emergency box. A doctor cannot examine your heart or do a heart tracing (ECG) remotely, so these need to be assessed in person.
Resources and support
healthdirect: free health information and a 24-hour nurse advice line on 1800 022 222.
Beyond Blue: information on panic disorder and anxiety, plus phone and online chat support on 1300 22 4636.
Lifeline: 24-hour crisis support on 13 11 14.
This Way Up: a clinically developed online program for panic, which you can work through at your own pace.
Black Dog Institute: digital self-help tools, including myCompass, for anxiety and panic.
These services and websites can provide extra information, but they do not replace advice from your own doctor.
- healthdirect. Panic attacks and panic disorder. 2024. https://www.healthdirect.gov.au/panic-attacks-and-panic-disorder
- Better Health Channel (Victoria). Panic attack. 2026. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/panic-attack
- Beyond Blue. Panic disorder and panic attacks. 2026. https://www.beyondblue.org.au/mental-health/anxiety/types-of-anxiety/panic-disorder
- Royal Australian College of General Practitioners (RACGP). CBT for panic disorder (HANDI). https://www.racgp.org.au/clinical-resources/clinical-guidelines/handi/handi-interventions/cogntive-and-behavioural-therapies/cbt-for-panic-disorder
- Andrews G, Bell C, Boyce P, et al. Royal Australian and New Zealand College of Psychiatrists clinical practice guidelines for the treatment of panic disorder, social anxiety disorder and generalised anxiety disorder. Aust N Z J Psychiatry. 2018. https://journals.sagepub.com/doi/10.1177/0004867418799453
- Soares-Filho GLF, Arias-Carrión O, Santulli G, et al. Chest pain, panic disorder and coronary artery disease: a systematic review. CNS Neurol Disord Drug Targets. 2014. https://pubmed.ncbi.nlm.nih.gov/24923348/