PanicStation.org
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uk Health & medical scares cold exposure • cannot stop shivering • shivering and confusion • feeling confused after cold • hypothermia worry • mild hypothermia symptoms • severe hypothermia signs • low body temperature • chilled to the bone • wet clothes in the cold • after being outside too long • cold and disoriented • cold and drowsy • slurred speech after cold • stumbling after cold • winter exposure symptoms • cold exposure first aid • warming up safely • cold shock aftermath

What to do if…
you have been in the cold and you cannot stop shivering or you start feeling confused

Short answer

Treat this as possible hypothermia. Get to warmth now and call 999 or 112 for urgent help, especially if you’re confused, very sleepy, clumsy, or getting worse.

Do not do these things

  • Do not “push through” or try to walk it off if you feel confused, unsteady, or very sleepy.
  • Do not drive yourself anywhere if you might have hypothermia.
  • Do not use a hot bath, hot water bottle, or heat lamp to warm up.
  • Do not rub or massage your arms/legs/hands/feet to warm them up.
  • Do not drink alcohol “to warm up”.
  • Do not put direct heat on skin (for example, heaters right next to you) or try to warm up very fast.

What to do now

  1. Get out of the cold immediately. Go indoors or into a sheltered, warmer space (for example a shop, café, or public building). Sit down to reduce the risk of falling.
  2. Call 999 or 112 and ask for an ambulance if you’re confused, very drowsy, hard to keep awake, or getting worse. If you’re with someone, have them call and stay with you. Say: “Cold exposure, uncontrollable shivering, feeling confused.”
  3. If clothes are wet, remove and replace them. Dry off and put on dry layers (including hat/hood). If you can’t fully change, at least get wet items off your torso and add dry layers/blankets.
  4. Warm the core first, slowly. Wrap in blankets/coats focusing on chest, back, neck, and head. Keep movements gentle and minimal if you feel clumsy or faint.
  5. If you’re awake and can swallow safely: sip a warm, sweet, non-alcoholic drink. Eat a small high-energy snack if you can. Stop if you start coughing/choking.
  6. If you have a thermometer, check it if it’s easy—don’t delay help. Note the reading and time to tell paramedics (confusion matters even without a number).
  7. Have someone monitor you and stay with you. If you become very drowsy, stop responding normally, or your breathing seems slow/shallow, tell 999/112 again if needed.
  8. If you become unconscious or stop breathing normally: someone should start CPR and follow call-handler instructions.

What can wait

  • You do not need to decide whether it was “definitely hypothermia” right now—treat the symptoms seriously.
  • You do not need to work out the exact temperature, wind chill, or how long you were outside.
  • You do not need to gather perfect supplies before getting medical help if confusion is present.

Important reassurance

Shivering is your body trying to protect you, but confusion after cold exposure is a serious sign. It’s common to underestimate how quickly cold can affect thinking—getting help is the right call.

Scope note

This is first-steps-only guidance for the next hour. After you’re safe and warm, a clinician may need to check for complications (for example, dehydration, low blood sugar, infection, medication effects, or alcohol/drug effects) that can worsen cold symptoms.

Important note

This guide is general information, not medical advice or a diagnosis. If you have confusion, severe symptoms, or you’re worried about hypothermia, seek urgent medical help.

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