Anxiety & Stress
Panic Disorder
Repeated, unexpected surges of intense fear that peak within minutes, plus a persistent fear of having another one. The attacks are frightening but not dangerous.
What it can feel like
- Racing or pounding heart, chest tightness
- Shortness of breath, dizziness, tingling hands
- A sense of unreality or of being about to die
- Sweating, shaking, nausea
- Avoiding places or situations linked to past attacks
Not everyone has every symptom, and you do not need a label to deserve support.
Things that help
Ride the wave instead of fighting it
Panic peaks and falls, usually within 10 minutes. Remind yourself that this is a surge, not an emergency, and let it pass without adding fear to fear.
Ground in the room
Name five things you can see, four you can touch, three you can hear. It pulls attention out of the spiral and back into the present.
Keep doing the small things
Avoidance teaches the brain the situation really was dangerous. Returning gradually, even briefly, is what breaks that loop.
Want to actually do these? Save them to your practices and tick them off as you go.
Add to my practicesWhen to reach for more support
See a GP if you have had panic attacks, especially if you are starting to avoid things. CBT and, for some people, medication are both effective.
Often looked at together
Agoraphobia
Fear of situations it would be hard to escape from or get help in: public transport, queues, open spaces, shopping centres, being far from home.
Burnout
Exhaustion that sleep does not fix, built up from prolonged work or caregiving stress. Often paired with detachment from the things you used to care about.
Generalised Anxiety Disorder
A persistent, free-floating worry that rarely settles, even when there is nothing specific to worry about. The body stays on alert, so rest feels impossible.