If panic attacks are happening more often, or you find yourself constantly bracing for the next one, it can start to feel like panic is in charge of your life.
The good news is that panic is very treatable. Recovery usually happens gradually — through small, consistent changes rather than one big breakthrough. Two things tend to make the biggest difference:
- understanding what panic symptoms actually are
- gently reducing the habits that keep panic going
Learn your early warning signs
Panic can feel like it comes out of nowhere. But there are often early signs that anxiety is building, and learning to spot them means you can respond sooner, before things escalate.
You might notice:
- feeling tense or on edge
- changes in your breathing
- a faster heartbeat
- racing or worrying thoughts
- scanning your body for signs that something is wrong
- feeling trapped, overwhelmed or under pressure
Everyone’s early signs are a little different. Getting to know yours is a useful first step.
Understand what panic sensations really mean
One of the things that keeps panic going is fear of the physical sensations themselves.
A racing heart starts to feel like a sign of danger. Dizziness starts to feel like you’re about to faint. The brain interprets these sensations as a threat, which makes the body react more strongly and makes the sensations more intense.
Over time, it can help to practise responding to these feelings differently. Not by pretending everything feels fine, but by gently reminding yourself:
- “This is anxiety.”
- “My body is reacting to stress.”
- “These sensations feel frightening, but they’re not dangerous.”
- “This will pass.”
The aim is to help your brain learn that panic sensations are part of the body’s alarm response — uncomfortable, but not a sign that something is seriously wrong.
Our page on the panic cycle explains more about how thoughts, sensations and fear feed into each other.
Notice the things you do to feel safer
After a panic attack, it’s completely natural to try to stop it happening again. Many people start avoiding certain situations, or develop small habits that help them feel safer. These are sometimes called safety behaviours.
You might recognise some of these:
- staying close to exits
- avoiding travelling alone
- only going certain places with someone you trust
- carrying things “just in case”
- regularly checking your breathing, pulse or body
- searching symptoms online or asking others for reassurance
- avoiding exercise because it raises your heart rate
These strategies make complete sense, and in the short term, they can reduce anxiety. But over time, they can accidentally keep panic going. The brain starts to believe the situation really was dangerous, or that you genuinely couldn’t have coped without the safety behaviour.
Gradually, the situations that feel manageable get fewer and everyday life starts to feel smaller.
Take small steps towards the things you’ve been avoiding
If panic has led you to avoid certain places or activities, gradually working back towards them can help rebuild confidence.
This approach is sometimes called graded exposure. The idea is to start with something that feels slightly challenging but still possible, and repeat it until it starts to feel easier — then take the next small step.
For example, you might start by:
- visiting a shop for a few minutes
- standing in a short queue
- travelling one stop on a bus
- sitting a little further from the exit than usual
- doing gentle exercise that raises your heart rate slightly
Over time, this helps your brain learn that these situations aren’t dangerous, and that panic feelings can settle without needing to escape.
It’s worth taking this slowly. The aim is to build confidence step by step, not to push yourself into feeling overwhelmed. Repeating each step a few times before moving on tends to work better than rushing ahead.
You can read more about this approach on our Facing your fears page.
If these steps feel too difficult to manage alone, a therapist can help you work through them at a pace that feels safe. Setbacks are a normal part of recovery and don’t mean you’re back at the beginning.
Make a plan for difficult moments
Some people find it helpful to have a simple plan ready for when panic starts. Knowing what you’re going to do can make the moment feel less frightening.
Your plan might include:
- reminding yourself that panic passes
- slowing your breathing gently
- using a grounding exercise to bring yourself back to the present
- staying where you are for a little longer, if that feels safe
- reaching out to someone you trust afterwards if you need to
Our page on what can help during a panic attack has more detail on each of these.
Tools that can help
Some people find it useful to keep track of their panic patterns and progress. This can help you spot triggers, notice what’s changing, and stay motivated when progress feels slow.
You might find these helpful:
- a panic diary to notice patterns and triggers
Panic diary (blank)
Panic diary (with example)
- the panic cycle worksheet to explore your thoughts, feelings and behaviours
Vicious cycle of panic (blank)
- a step-by-step plan for situations you want to feel more confident in
Create a plan for when panic attacks happen
Getting support
If panic attacks are happening often, or you’re reorganising your life around avoiding them, talking to someone can make a real difference.
Many people benefit from talking therapies that help them understand panic, reduce avoidance, and build confidence over time.
You can speak to your GP, or if you’re registered with a Leeds GP, refer yourself directly to the Leeds Mental Wellbeing Service (NHS Talking Therapies).
For other local options, visit our page on finding support for panic attacks.
Last updated: June 2026