A panic attack is a sudden surge of intense fear that peaks within minutes and is accompanied by powerful physical symptoms. They can be terrifying, and many people experiencing their first one genuinely believe they are dying or having a heart attack. Understanding what is happening and having a plan can take much of the power out of them.
What a panic attack is
A panic attack is your body's alarm system, the fight-or-flight response, firing when there is no real danger. Adrenaline floods your system, producing very real physical sensations. The symptoms are frightening but not, in themselves, dangerous, and they always pass.
- Racing or pounding heart
- Shortness of breath or a choking feeling
- Chest tightness or pain
- Dizziness, trembling, or sweating
- Tingling or numbness
- A sense of unreality or losing control
- An overwhelming urge to escape
When to treat it as an emergency
Panic symptoms can mimic a heart attack. If you have never had a panic attack, or you feel crushing chest pain, pain spreading to the arm or jaw, severe shortness of breath, or you collapse, treat it as a medical emergency and call 911 (US/Canada), 999 (UK), or 112 (EU) immediately. When in doubt, get checked.
What to do in the moment
- Remind yourself: this is a panic attack, it is not dangerous, and it will pass
- Slow your breathing, making your exhale longer than your inhale
- Ground yourself: name five things you can see, four you can hear, three you can touch
- Drop your shoulders and relax tense muscles
- Stay where you are if you safely can, rather than fleeing, so your brain learns the situation is safe
- Wait it out; most attacks peak within about ten minutes
After an attack
Be gentle with yourself. Panic attacks are exhausting. Avoid the trap of reorganising your life to dodge anywhere an attack happened, because avoidance tends to make panic worse over time and can shrink your world.
When to seek help
If panic attacks recur, if you start fearing the next attack, or if you begin avoiding places or situations because of them, you may have panic disorder, which is very treatable. Talking therapies, especially CBT, are highly effective, and a doctor can assess whether other support is needed.
About medication
Some people benefit from medication for panic disorder, but it must be prescribed and monitored by a licensed doctor. Never use someone else's medication or self-prescribe.
You do not have to live at the mercy of panic. If attacks are recurring or affecting your life, a verified doctor or therapist on iHealix can help you understand what is happening and build an effective plan to manage them.