Panic Attack Symptoms

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.

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.

Ready to start your mental health journey? Try Paula free today.

Panic Attack Symptoms - What to Expect and How to Cope

Introduction

What Is a Panic Attack?