Introduction
Your heart races. You can't breathe. You're dying.
Except you're not. You're having a panic attack.
Panic attacks are terrifying - but they're not dangerous. In this guide, I'll explain what they are, why they happen, and what to do about them.
What Is a Panic Attack?
Definition
A panic attack is a sudden surge of intense fear or discomfort that reaches a peak within minutes.
Symptoms
Physical:
- Racing heart
- Sweating
- Trembling
- Shortness of breath
- Chest tightness
- Nausea
- Dizziness
- Numbness/tingling
- Chills/hot flashes
Emotional:
- Fear of dying
- Fear of losing control
- Feeling unreal
- Feeling detached
Types of Panic Attacks
Expected
Triggered by specific situation (phobia, stress)
Unexpected
No obvious trigger, comes "out of the blue"
What Causes Panic Attacks?
Biological
- Genetics
- Brain chemistry
- Medical conditions
Psychological
- Anxiety disorders
- Stress
- Trauma
Environmental
- Caffeine
- Medications
- Substances
How to Manage Panic Attacks
1. Box Breathing
- Inhale 4 seconds
- Hold 4 seconds
- Exhale 4 seconds
- Hold 4 seconds
- Repeat
2. Cold Water
Splash cold water on face or hold ice.
3. Grounding (5-4-3-2-1)
- 5 things you SEE
- 4 things you TOUCH
- 3 things you HEAR
- 2 things you SMELL
- 1 thing you TASTE
4. Remind Yourself
"This is a panic attack. It's uncomfortable but not dangerous. It will pass."
5. Don't Fight It
Trying to stop symptoms makes them worse. Let them pass.
Preventing Panic Attacks
1. Therapy
CBT is very effective for panic.
2. Medication
Some people benefit from medication.
3. Avoid Triggers
- Limit caffeine
- Manage stress
- Get enough sleep
4. Regular Practice
Breathing, meditation, exercise.
When to Seek Help
Seek Emergency Care If
- Chest pain radiates to arm/jaw
- Shortness of breath with history of heart problems
- Loss of consciousness
- You can't speak properly
See a Professional If
- Frequent panic attacks
- Fear of having attacks
- Avoiding situations because of fear
Panic Disorder
What It Is
Recurrent unexpected panic attacks + persistent concern about having more.
Treatment
- CBT
- Medication
- Both
Frequently Asked Questions
Can you die from a panic attack?
No. They feel deadly but are not dangerous.
How long do they last?
Usually 5-20 minutes, though they feel much longer.
Why do they happen?
Combination of genetic, biological, and psychological factors.
How do I stop them?
Box breathing, grounding, and not fighting symptoms help.
Conclusion
Panic attacks are terrifying but not dangerous. They will pass.
With treatment and practice, you can reduce their frequency and intensity.
You are not your panic attacks. You're the one experiencing them - and you can get through them.
Want more tools to manage panic and anxiety? Paula is a free mental health app with breathing exercises, grounding techniques, and support. Download it today.
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Related Reading
- How to Calm Down from a Panic Attack Alone - A Complete Guide
- What Is a Panic Attack vs Anxiety Attack? - Complete Guide
- Anxiety Attack vs Panic Attack: Symptoms and Differences
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