self-assessment

Am I Having a panic attack?

Evidence-informed content reviewed for accuracy and safety

This is not a diagnosis. Only a qualified mental health professional can provide that. This guide helps you understand what you might be experiencing and decide whether to seek further support.

Signs You Might Be Having a panic attack

Sudden, intense fear that peaks within minutes
Racing or pounding heart with no physical exertion
Difficulty breathing or feeling like you are choking
Tingling or numbness in your hands, feet, or face
A feeling that you are dying, going crazy, or losing control

Signs This Probably Is Not It

Anxiety has been building gradually over hours
You feel generally anxious but not in acute distress
Symptoms are mild and manageable
The feeling is uncomfortable but not terrifying

What It Actually Means

A panic attack is your fight-or-flight system firing at full intensity without a real threat. It feels life-threatening but is not medically dangerous. Panic attacks peak within 10 minutes and typically resolve within 20-30 minutes. They cannot hurt you.

What to Do Next

Right now: focus on slow exhales - breathe out for 6 counts, in for 4
Ground yourself with the 5-4-3-2-1 technique (5 things you see, 4 you hear, etc.)
Remind yourself: this is a panic attack, it will pass, I am safe
After it passes: consider seeing a professional if this is recurring

How Paula Can Help

Paula can walk you through a panic attack in real-time with guided breathing and grounding exercises. She can also help you understand your triggers and build a prevention plan.

Paula is an AI wellness companion, not a diagnostic tool or substitute for professional care. If you need a diagnosis or treatment plan, please consult a mental health professional.

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Frequently Asked Questions

Can a panic attack kill you?

No. Panic attacks feel like a medical emergency but are not physically dangerous. Your body is flooding with adrenaline, which is uncomfortable but not harmful. If you have never had one before and are unsure, seeking medical evaluation is reasonable.

How long does a panic attack last?

Most panic attacks peak within 10 minutes and resolve within 20-30 minutes. Some residual anxiety may linger for hours, but the acute attack is time-limited.

Wondering is the first step

Paula is an AI wellness companion available 24/7. No appointments, no waitlists - just compassionate, evidence-informed support whenever you need it.

Paula is not a substitute for professional mental health care. If you are in crisis, please contact a licensed professional or call 988.

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Struggling with having a panic attack? Talk to Paula for free.

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