A panic attack can begin with a sudden, intense fear, a racing heartbeat, shortness of breath, dizziness or a feeling of losing control. During wartime, it can be triggered by air-raid sirens, explosions, chronic sleep deprivation, bereavement and the anticipation of danger. In a safe place, slow breathing and grounding techniques can help.
Briefly about the main points
- An attack often subsides within 5–30 minutes, although the tension may last longer.
- First, you should assess the physical danger and take shelter if an alarm has been sounded.
- In a safe place, it helps to breathe out slowly, brace yourself with your feet and do the 5–4–3–2–1 exercise.
- Recurrent episodes are treated with psychotherapy and, in some cases, with medication prescribed by a doctor.
- If you experience chest pain, lose consciousness or have severe breathing difficulties, please call 103 or 112.
How does a seizure manifest itself, and why is it so frightening?
A panic attack is a brief episode of extremely intense anxiety or fear, which sometimes occurs without any obvious danger. At this moment, the body triggers the «fight, flight or freeze» response: stress hormones are released into the bloodstream, the heart rate and breathing quicken, and the muscles tense up.
According to the Ministry of Health, possible symptoms include shortness of breath, trembling, sweating or chills, nausea, numbness in the limbs, and chest pain or discomfort. A person may also feel that what is happening is unreal and may fear death, losing their mind or losing control. Symptoms often reach their peak intensity within a few minutes.
A single episode of this kind does not in itself indicate a mental disorder. Recurring attacks, a constant fear that they will recur, or avoidance of transport, shops, work and other familiar places may be signs of a panic disorder.
How war perpetuates a state of tension
Air raid sirens, explosions, taking shelter, forced displacement, the loss of a home or loved ones, family members serving in the military, and the constant stream of news may prevent the nervous system from returning to a state of calm. Even in the absence of any immediate danger, the brain may continue to look for signs of it.
Triggers can sometimes include a loud noise, a phone vibrating, the smell of smoke or being in an enclosed space. This does not automatically mean that someone has post-traumatic stress disorder: panic attacks can be a reaction to prolonged stress, and only a specialist can determine the exact condition.
According to WHO data for 2026, 72% of those surveyed in Ukraine had experienced symptoms of anxiety or depression during the previous year. However, only one in five sought help.
What to do in a safe place
If there is a real threat — for example, an air-raid alert has been issued — taking shelter is the priority. Stabilisation techniques are no substitute for the actions needed to protect lives.
Once you’re in a safe place, it helps to describe how you’re feeling: «This feels like a panic attack. The sensations are intense, but they’ll pass.» Next, breathe in calmly through your nose and breathe out a little more slowly through your mouth — for example, counting to four and six, if that feels comfortable.
Place your feet on the floor or lean your back against a wall or a chair. The 5–4–3–2–1 technique can help you bring your attention back to the present moment: name five things you can see, four things you can touch, three sounds, two smells and one taste. You can also loosen any tight clothing, relax your jaw and take a few sips of water.
You should not breathe into a paper bag without first seeking medical advice: symptoms resembling a panic attack may be linked to heart or respiratory conditions.
Medical care and a return to normal life
If the episodes recur, disrupt your sleep, interfere with your daily activities or cause you to avoid familiar places, you should consult your GP, a psychologist, a psychotherapist or a psychiatrist. Your GP can assess your condition and, if necessary, refer you to a specialist.
One of the most widely studied treatments for panic disorder is cognitive behavioural therapy. It helps to change the tendency to interpret physical sensations in a catastrophic way and gradually return to situations that the person has come to fear. Depending on the doctor’s assessment, treatment may also include medication; you should not start taking or change the dosage of sedatives on your own.
You should call 103 or 112 if you experience sudden or severe chest pain, loss of consciousness, severe breathing difficulties, weakness on one side of the body, slurred speech, or if your symptoms are significantly different from previous episodes. Not all physical symptoms should automatically be attributed to panic.
Regular sleep, moderate exercise, a healthy diet, cutting down on caffeine and energy drinks, and limiting news consumption before bed can reduce the number of triggers. This is not a substitute for treatment, but, alongside professional help, it can help you avoid building your life around avoidance.
