Reality TV star Jamie Laing has opened up about his “lowest point” and how a bout of poor mental health prompted his first panic attack 14 years ago.

Speaking on his and wife Sophie Habboo’s NewlyWeds podcast this week, the Made in Chelsea alum – who recently completed the Ultra Marathon Man challenge for Comic Relief – said: “Back then, this conversation around mental health that we have now, didn’t exist. I was feeling very lonely and isolated within myself. I also felt embarrassed and scared about what I was feeling.

“I didn’t talk about it to anyone and because of that, I didn’t understand if it was ever going to stop. When you don’t know if something is ever going to end, it’s a really scary position to be in.”

Advocating for men’s mental health and wider discussions around it, the Candy Kittens owner said that when he did finally talk about what he was going through, he experienced a “huge moment of relief”, adding that when he told his friend “I got an echo back and he told me not to worry. He said that we would go through it together”.

As well as noting how men “don’t talk about it”, he continued that he and his friends have a WhatsApp group called ‘Checking In’, designed to help them connect and share when they were feeling low or lonely.

Panic attacks are fairly common among those with anxiety disorders, and unlike typical feelings of anxiety and stress, sufferers can have attacks at any given time – often for no apparent reason.

Here, we take a look at what panic attacks feel like, why they occur and how to manage the symptoms.

LONDON, ENGLAND - MARCH 02: (EDITORIAL USE ONLY) Jamie Laing and Sophie Habboo attend the BRIT Awards 2024 at The O2 Arena on March 02, 2024 in London, England. (Photo by JMEnternational/Getty Images)

Jamie spoke about his mental health on his and wife Sophie Habboo’s podcast, NewlyWeds. (Getty Images)

What a panic attack feels like

An exaggerated fear response, panic attacks can often make people feel as though they dying or having a heart attack, especially during a particularly bad episode. This is prompted by symptoms of dizziness, nausea, increased heart rate and breathlessness, which come on during an attack.

Many people who have panic attacks also note feeling a lack of control – whether that’s a result of the physical symptoms playing out and/or anxiety around a situation or life event.

During a panic attack, it isn’t uncommon to encounter an out of body experience, to feel disconnected from your mind, body or surroundings, per Mind.

Generally speaking, panic attacks last between 5-20 minutes, though some have lasted up to an hour.

Young woman gripping pillow tightly to her stomach, appearing uncomfortable or in distress, depressed millennial female sitting on couch with look of concern, suffering mental breakdown or depression

Panic attacks usually occur with little to no warning. (Getty Images)

Panic attack versus heart attack

While heart attacks can come on quickly and suddenly, they mostly start slowly with mild pain or discomfort, per Heart.org. This pain can worsen over the course of a few minutes and episodes may come and go before the actual heart attack occurs.

Other signs of heart attacks include chest pain, shooting pain in other body areas (typically the left arm), lightheadedness, sweating, shortness of breath and an overwhelming sense of anxiety.

For this reason, there are a lot of similarities between the two and it can be difficult to determine in the moment which one you are experiencing. If you are unsure, experts recommend erring on the side of caution and seeking immediate medical attention.

The symptoms of a panic attack

According to the NHS, the most common symptoms of a panic attack include:

  • a racing heartbeat

  • feeling faint

  • sweating

  • nausea

  • chest pain

  • shortness of breath

  • trembling

  • hot flushes

  • chills

  • shaky limbs

  • a choking sensation

  • dizziness

  • numbness or pins and needles

  • dry mouth

  • a feeling of dread or a fear of dying

  • a churning stomach

  • a tingling in your fingers

  • feeling like you’re not connected to your body

Man experiencing chest pain and discomfort. Suffering from a heart condition.

Chest pain is a common symptom of panic attacks. (Getty Images)

How to manage panic attacks

Priory therapist Dee Johnson previously told Yahoo UK that with any form of panic attack it’s key to remember that it will pass.

She also advises taking the following steps to control symptoms:

  • Control your breathing

  • Try and wriggle your fingers

  • Tell yourself that you are safe and try and ground yourself in the present

  • Stay where you are and try to sit down

  • Avoid alcohol or sugary drinks

  • Assess why you might be experiencing panic attacks and seek professional advice if they persist

The psychologist makes a social survey of the reference group. A professional is talking to a client. Informal communication at the interview, business consultant writes notes in a notebook.

Speaking to an expert can help you establish the root cause. (Getty Images)

When and where to get help

Speak to your GP – If you are concerned about your mental health and suffer with anxiety, it’s advisable you speak to your GP, who may be able to refer you to a specialist or prescribe medication to help combat some of your symptoms.

Find a local peer group through Mind – As well as offering great online resources and support groups, Mind has a network of peer groups. You can check where your local support group is here.

Use mindfulness apps like Calm and Headspace – Practicing mindfulness techniques, such as breathing, meditation and regular check-ins, has been shown to reduce the symptoms of stress and anxiety. It help you become more aware of your needs and the present moment, and can aid in identifying episodes before they happen.

Read more about mental health