Table of Contents

What is a Panic Attack?

A panic attack is a sudden instance of intense fear that shows up as a severe feeling of dread accompanied by equally troubling physical symptoms, including excess sweating, an accelerated heart rate, trouble breathing, and the feeling that you may pass out. The mental and physical symptoms are so acute that people who are having a panic attack often think they are having a heart attack.

Do not attempt to self-diagnose. If you could be having a heart attack, call 911 immediately and tell them your symptoms.

Panic Attack Symptoms

The symptoms of a panic attack include:

  • A sense of immediate danger or unavoidable doom
  • Racing heartbeat
  • Dizziness or feeling faint
  • Feeling weak, trembling, or shaking
  • Sudden sweating, chills, or hot flashes
  • Trouble breathing
  • Feeling out of control
  • Abdominal cramping or chest pain
  • Tingling in your hands or feet
  • Thinking that you are dying

Panic attacks come on suddenly and can happen at any time. Though they typically only last a few minutes, the feeling is so intense that it seems like a lot longer. Afterward, a person can feel tired or groggy all day. Someone who has had a panic attack may feel anxious for several days afterward and worry about it happening again.

What Causes Panic Attacks?

What separates panic attacks from other kinds of panic is that they are not brought on by real danger, but by thoughts of danger. But when people have panic attacks, they experience the same symptoms of people facing real danger. This lack of logical stressors can make a person feel like they are “going crazy.” However, it’s important to note that the feeling from panic attacks is very real, as are the thoughts that cause them. That’s why the best way to deal with recurring panic attacks is to seek help to identify your own unique triggers.

How Common are Panic Attacks?

Each month, about 1 million Americans have panic attacks, and:

  • About 1 in 3 people with panic disorder also have agoraphobia. Panic Disorder is an anxiety disorder characterized by unexpected and repeated episodes of intense fear accompanied by physical symptoms that may include chest pain, heart palpitations, shortness of breath, dizziness, or abdominal distress.
  • About 40 percent of people with panic disorder also have depression.
  • About 1 in every 75 Americans will have panic disorder at some point in their lives.
  • An estimated 2.7% of adults have a panic disorder.
  • The prevalence of panic disorder among adults was higher for females (3.8%) than for males (1.6%).
  • An estimated 4.7% of U.S. adults experience a panic disorder at some time in their lives.

If you experience panic attacks, you are not alone, and treatment can help.

What’s the Difference Between a Panic Attack and an Anxiety Attack?

Although the names sound similar, panic and anxiety attacks are distinct events. Many of the symptoms are the same. However, the main difference is that anxiety attacks have explicit stimuli that most people would react to.

For example, a person walking home alone at night may have an anxiety attack if they hear footsteps behind them. They may feel the same fear that someone having a panic attack may experience. However, as soon as the footsteps stop or they return home safely, the symptoms
would disappear.

Panic Attack Treatment Options

Luckily, many people will only experience a few panic attacks in their entire life. But if you have recurring panic attacks, this may mean that you have a panic disorder. Panic attacks are not life-threatening, but they can be frightening and can affect your ability to function comfortably on a daily basis. This is why it is important to seek help. Treatment for panic disorders can be very effective and usually includes a combination of medication, therapy, and lifestyle changes.

Medication Treatment for Panic Attacks

Medication for panic disorder is often medication that is specifically designed to be fast-acting. Individuals take these medications when they feel a panic attack coming, to help prevent or reduce the effects of the episode. Some people may need daily anti-anxiety medication to achieve a healthy baseline. Psychiatrists can prescribe medicine for panic disorder treatment, including (but not limited to) antidepressants and anxiolytics.

In-Person Therapy for Panic Attacks

Many people with panic disorder benefit from individual therapy. In these sessions, you work together with your therapists to identify your triggers. Then, they can propose a treatment plan tailored to help you to better cope with these triggers. This may include changing your thought-behavioral patterns.

Lifestyle Changes for Panic Attacks

Finally, lifestyle changes may be necessary to treat recurring panic attacks. This may mean removing certain stressors, such as a toxic relationship or high-stress job. Lifestyle changes may also mean adding healthy habits to your routine.

LifeStance Health is a national leader in mental, behavioral, and emotional wellness with multiple locations in 0 states. Services and available treatments vary by location.

Find a provider near you:

Strategies that Could Help Ease a Panic Attack in the Moment

Someone who has frequent panic attacks should consult a mental health professional as soon as possible. In case you have a panic attack before you can speak to a mental health professional, here are some methods that have helped some people mitigate the effects of a panic attack:

  • Breathing exercises
  • Call it by name
  • Grounding
  • Methodically relax one body part at a time
  • Repeat a helpful mantra
  • Naming within categories

Focus on the Breath

Breathing exercises for panic attacks can be taught by a clinician or found from reputable online sources like Dr. Andrew Weil’s Breathing Exercises: 4-7-8 Breath.

Call it by Name

Naming a panic attack for what it is can take some of its power away by recognizing the absence of real danger.

Try Grounding Techniques

Connecting yourself with surroundings can help slow your thoughts down. Try identifying three distinct sounds, physical feelings, and smells.

Progressive Relaxation

Starting with the feet, consciously unwind each muscle. Stay on each muscle as long as it takes to release any unnecessary tension.

Repeat a Helpful Mantra

It can be a favorite quote or a religious verse. Some options include “This too shall pass,” and “I am safe.”

Try the Categories Technique

Try listing as many things as possible within a category you know well. This could be anything from movies to books to sports teams.

These techniques may not work for you and should not be considered a substitute for the professional advice of a licensed mental health clinician. A therapist or psychiatrist can help you develop techniques that are unique to your situation. To find a therapist to help with your panic attacks, start here.

Telehealth Appointments for Panic Attacks

Both telehealth and in-person treatment can be effective in treating anxiety disorders, including panic disorders. LifeStance offers both in-person and telehealth appoints so that people can get the help they need in the way that works best for them.

References

National Institute of Mental Health. (2024). Panic Disorder. www.nimh.nih.gov. https://www.nimh.nih.gov/health/statistics/panic-disorder

Weil M.D., Andrew (n.d.). Video: Breathing Exercises: 4-7-8 Breath. https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/