Key Takeaways
- A panic attack is a sudden surge of intense fear with strong physical symptoms. It peaks within minutes and then passes.
- In the moment, slow breathing, grounding and reminding yourself that it will pass can help.
- Avoiding places where attacks happened can make panic worse over time.
- Therapy, especially CBT, is an effective treatment for panic attacks and panic disorder.
- Chest pain or trouble breathing should always be checked by a medical professional.
A panic attack can feel terrifying. Your heart pounds, your chest tightens, you may feel dizzy or short of breath, and your mind may tell you that something is seriously wrong. Many people go to the emergency room the first time it happens.
Panic attacks are common and treatable. This guide covers what helps in the moment and what helps over the long term. If panic attacks are affecting your life, anxiety counseling can help.
What a Panic Attack Feels Like
Common symptoms include:
- Racing or pounding heart
- Shortness of breath or feeling like you cannot get enough air
- Chest tightness
- Dizziness, lightheadedness or feeling faint
- Shaking, sweating or chills
- Tingling or numbness
- A sense of unreality or detachment
- Fear of losing control, going crazy or dying
Panic attacks usually peak within about ten minutes and then fade.
Important: Symptoms like chest pain and trouble breathing can also have medical causes. If you are unsure, or if this is your first episode, seek medical care. Call 911 in an emergency.
How to Stop a Panic Attack in the Moment
1. Name what is happening
Tell yourself, “This is a panic attack. It is uncomfortable, but it will pass.” Naming it can reduce the fear of the symptoms, which often fuels the attack.
2. Slow your breathing
Breathe in gently through your nose for about four counts, then out slowly through your mouth for about six counts. A longer exhale helps signal your body to calm down.
3. Ground yourself
Use your senses. Name five things you can see, four you can touch, three you can hear, two you can smell and one you can taste.
4. Let it rise and fall
Fighting the sensations can make them stronger. Try to let them rise and pass, like a wave.
5. Relax your muscles
Drop your shoulders, unclench your jaw and loosen your hands. Physical release can ease the sense of alarm.
What Helps Over the Long Term
- Therapy. Cognitive Behavioral Therapy (CBT) is one of the most studied treatments for panic. It helps you understand the panic cycle, change catastrophic thoughts and gradually face feared situations.
- Reducing avoidance. Avoiding places where attacks happened can shrink your world. Therapy helps you return to them step by step.
- Daily habits. Regular sleep, movement and limiting caffeine and alcohol can lower your baseline anxiety.
- Medical support. A primary care or psychiatric provider can talk with you about medication if appropriate.
Can a panic attack hurt me?
Panic attacks feel frightening but are not dangerous in themselves. Because symptoms can overlap with medical conditions, get checked by a medical professional if you are unsure.
What is the difference between a panic attack and an anxiety attack?
“Panic attack” describes a sudden, intense episode that peaks quickly. “Anxiety attack” is an informal term often used for building worry and tension. A counselor can help you understand what you are experiencing.
When should I get help for panic attacks?
If attacks keep happening, if you worry about the next one, or if you avoid places or activities because of them, it is a good time to talk with a counselor.
Talk to Someone About Anxiety or Depression
Artisan Counseling offers anxiety and depression counseling at our Newport News and Suffolk offices and by telehealth anywhere in Virginia. Request an appointment or call 757.503.2819.
In crisis? Call or text 988, or call 911 in an emergency.
