What Is a Panic Attack?
A panic attack is a sudden episode of intense fear or anxiety that can happen unexpectedly or in response to a stressful situation. The fear can feel overwhelming and may seem much stronger than the situation itself.
During a panic attack, the body’s natural fight-or-flight response becomes activated. This can cause intense physical and emotional symptoms, even when there is no immediate danger.
Panic attacks can happen to anyone. Having a panic attack does not necessarily mean that a person has a panic disorder.
What Does a Panic Attack Feel Like?
A panic attack can come on suddenly and may reach its peak within minutes. The experience can be frightening because the physical symptoms can feel very real and serious.
Common symptoms include:
- Rapid or pounding heartbeat
- Chest discomfort or tightness
- Shortness of breath or feeling unable to breathe normally
- Dizziness or lightheadedness
- Sweating
- Shaking or trembling
- Nausea or stomach discomfort
- Chills or hot flashes
- Numbness or tingling
- Feeling detached from yourself or your surroundings
- Feeling that you are losing control
- Fear of fainting
- Fear of dying or something terrible happening
Not everyone experiences every symptom, and symptoms can vary from one person to another.
What Causes Panic Attacks?
Panic attacks can have many possible triggers. They may occur during periods of intense stress, anxiety, or emotional distress, but sometimes they can happen without an obvious reason.
Possible triggers may include:
- Stressful life events
- Fear or anxiety about a particular situation
- Traumatic experiences
- Lack of sleep
- Certain medications or substances
- Caffeine or other stimulants
- Major changes or prolonged stress
Sometimes, a person may experience a panic attack unexpectedly and then become worried about having another one.
How Long Does a Panic Attack Last?
Panic attacks can feel much longer than they actually are. The most intense symptoms often peak within several minutes and gradually decrease afterward.
Even after the attack has passed, a person may continue to feel tired, shaken, or anxious for some time.
Panic Attack vs. Anxiety Attack
The terms panic attack and anxiety attack are sometimes used interchangeably, but they are not exactly the same.
A panic attack typically involves a sudden and intense surge of fear that can occur unexpectedly. Anxiety usually develops more gradually and may be connected to an ongoing worry, stress, or specific situation.
Are Panic Attacks Dangerous?
Although panic attacks can feel frightening, the symptoms themselves are generally part of the body’s temporary stress response.
However, symptoms such as chest pain, difficulty breathing, fainting, or severe dizziness can also occur with medical conditions. If you are experiencing these symptoms for the first time, if they are severe, or if you are unsure what is causing them, seek medical attention rather than assuming they are a panic attack.
How Are Panic Attacks Treated?
Panic attacks are treatable. Treatment depends on the person and how frequently or severely the attacks occur.
Cognitive behavioral therapy (CBT) is commonly used to help people understand and change the thoughts and behaviors associated with panic. Gradual exposure to feared sensations or situations may also be used when appropriate.
A healthcare or mental health professional can help determine the best treatment approach.
What Can You Do During a Panic Attack?
When a panic attack happens, focusing on slowing your breathing and reminding yourself that the intense feelings will pass may help.
You can try:
- Taking slow, controlled breaths
- Sitting or standing somewhere safe
- Focusing your attention on your surroundings
- Relaxing tense muscles
- Reminding yourself that the symptoms are temporary
- Avoiding excessive checking of your heart rate or physical symptoms
If panic attacks happen repeatedly or begin affecting your daily life, consider speaking with a qualified healthcare or mental health professional.
Understanding Panic Attacks
A panic attack can be an extremely frightening experience, but experiencing one does not mean that you are losing control or that you are unable to recover.
Understanding what happens during a panic attack can make the experience less mysterious and help you recognize when additional support may be useful. Panic attacks are treatable, and with appropriate help, many people learn to manage their symptoms and regain confidence in their daily lives.