A panic attack involves intense fear or discomfort that can come on with little or no warning. Even though panic attacks aren’t usually dangerous, they can feel overwhelming and terrifying. Many people describe feeling like they’re having a heart attack, losing control, or even dying during the experience.
Panic attacks can happen to anyone, even people who don’t have an anxiety disorder. They may occur during periods of high stress, after a difficult life event, or without an obvious trigger. Because the symptoms can be so intense, many people seek emergency medical care the first time they experience one. Learning what a panic attack is and why it happens can help reduce fear and make it easier to seek the right support.
Common Symptoms of a Panic Attack
Panic attacks often reach their peak within about 10 minutes, although some symptoms can linger longer. Not everyone experiences every symptom. Some people notice mostly physical sensations, while others are more affected by the emotional intensity. Below are some symptom examples:
- A racing heartbeat
- Chest pain or tightness
- Shortness of breath
- Sweating
- Shaking or trembling
- Dizziness or feeling faint
- Nausea or stomach discomfort
- Tingling or numbness
- Chills or hot flashes
- A feeling that things aren’t real
- Fear of losing control
- Fear that you’re dying
What Causes a Panic Attack?
Panic attacks occur when your body’s fight-or-flight response becomes activated, even when there isn’t an immediate physical danger. Your brain interprets something as threatening, causing a surge of stress hormones that prepare your body to respond.
Some factors that can contribute to panic attacks include ongoing stress, anxiety disorders, major life changes, traumatic experiences, certain medical conditions, too much caffeine, or a family history of anxiety.
Sometimes there’s a clear trigger, such as public speaking or driving. Other times, a panic attack seems to come out of nowhere, which can make future episodes feel even more frightening.
What to Do During a Panic Attack
Although panic attacks feel intense, they will pass. Having a plan can help you manage the symptoms while they occur.
You don’t have to force the panic attack to stop immediately. Instead, allowing the sensations to rise and fall while using calming techniques can reduce the fear surrounding future attacks. Some helpful strategies include focusing on slow, deep breaths, reminding yourself that the panic attack is temporary, relaxing your shoulders and unclenching your jaw, or moving to a calm environment if and when possible.
When Panic Attacks Become a Bigger Concern
Having one panic attack doesn’t always point to a panic disorder. However, if you begin worrying about having another attack or start avoiding places or situations because you’re afraid one might happen, it’s important to seek support. For example, you might stop driving, avoid crowded stores, or decline social invitations because you’re concerned a panic attack could occur.
Over time, these avoidance behaviors can interfere with work, relationships, and everyday life. If panic attacks become frequent or begin limiting your activities, a mental health professional can help identify what’s contributing to them and develop a treatment plan that fits your needs.
Finding Relief Through Therapy
Panic attacks can leave you feeling frightened, exhausted, and uncertain about when another one might happen. The good news is they’re highly treatable. Therapy can help you understand your anxiety, identify triggers, learn coping skills, and build confidence in your ability to manage symptoms. Approaches such as cognitive behavioral therapy (CBT), exposure-based interventions, and other evidence-based therapies have helped many people reduce the frequency and intensity of panic attacks while improving their overall quality of life.
If you’re experiencing panic attacks or anxiety that’s interfering with your daily life, get in touch. Scheduling a consultation for anxiety therapy for panic attacks can bring you closer to a sense of safety and wholeness.
