Introduction
A panic attack feels like you're dying. Your heart races. You can't breathe. Your chest tightens. You might feel dizzy, nauseous, or like you're losing control.
But here's what you need to know: you're not dying. You're not having a heart attack. And you will get through this.
Here's everything you need to know about panic attack symptoms.
What Is a Panic Attack?
A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. It's one of the most frightening experiences you can have - but it's not dangerous.
Panic Attack Symptoms
Physical Symptoms
- Racing heart
- Sweating
- Shortness of breath
- Chest tightness or pain
- Dizziness or lightheadedness
- Chills or hot flashes
- Nausea
- Tingling or numbness
- Trembling or shaking
- Feeling like you're choking
Mental Symptoms
- Feeling like you're dying
- Feeling like you're losing control
- Feeling detached from yourself (depersonalization)
- Feeling like reality is unreal (derealization)
- Fear of going crazy
- Fear of dying
How Long Do Symptoms Last?
Panic attack symptoms typically:
- Peak within 1-3 minutes
- Subside within 5-30 minutes
- Can leave you feeling exhausted for hours after
What Causes Panic Attacks?
The exact cause isn't fully understood, but factors include:
- Stress
- Genetics
- Trauma
- Significant life changes
- Medical conditions
- Substance use
- Caffeine
Panic Attack vs. Heart Attack
Panic attacks can feel like heart attacks. Here's how to tell the difference:
| Symptom | Panic Attack | Heart Attack |
|---|---|---|
| Onset | Sudden | Gradual |
| Duration | Minutes | Hours |
| Chest pain | Sharp, stabbing | Pressure, squeezing |
| Trigger | Often no trigger | Physical exertion |
Important: If you're not sure, get checked out. Rule out medical causes first.
How to Cope During a Panic Attack
1. Remind Yourself: "This Will Pass"
Say out loud or internally: "This is a panic attack. It feels dangerous but it's not. It will pass."
Naming it reduces its power.
2. Box Breathing (4-4-4-4)
- Inhale 4 seconds
- Hold 4 seconds
- Exhale 4 seconds
- Hold 4 seconds
- Repeat 4 times
3. Cold Water
Splash cold water on your face, wrists, or neck. Or hold an ice cube.
4. 5-4-3-2-1 Grounding
- 5 things you can SEE
- 4 things you can TOUCH
- 3 things you can HEAR
- 2 things you can SMELL
- 1 thing you can TASTE
5. Don't Fight It
Trying to fight a panic attack makes it worse. Let it come. Let it go.
Long-Term Treatment
Therapy
CBT (Cognitive Behavioral Therapy) is highly effective for panic attacks.
Medication
SSRIs can help prevent panic attacks.
Lifestyle
- Reduce caffeine
- Manage stress
- Get regular exercise
- Improve sleep
When to Seek Help
If panic attacks:
- Happen frequently
- Cause you to avoid places or situations
- Affect your daily life
- Include thoughts of self-harm
...talk to a professional. Panic disorder is treatable.
FAQ
How long does a panic attack last?
Usually 5-20 minutes, though they can feel much longer. The peak is typically around 10 minutes.
Can you die from a panic attack?
No. Panic attacks feel deadly but they're not dangerous.
Should I go to the ER?
If it's your first time and you're not sure if it's a panic attack or heart attack, get checked out. Otherwise, ER isn't necessary.
What's the difference between panic attacks and anxiety?
Panic attacks are sudden, intense surges of fear. Anxiety is more persistent, generalized worry.
Can panic attacks be cured?
They can be effectively managed with therapy and/or medication.
Conclusion
Panic attacks are terrifying - but they're not dangerous. You can get through this.
Breathe. Ground yourself. Remind yourself it will pass.
And remember: you've gotten through every bad day so far. You'll get through this too.
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Related Reading
- What Is a Panic Attack? - Complete Guide
- Panic Attack Symptoms - What to Expect and How to Cope
- What Is a Panic Attack vs Anxiety Attack? - Complete Guide
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