A panic attack is a sudden surge of intense fear with physical symptoms such as a racing heart, breathlessness, chest tightness, dizziness, trembling and a sense of doom, usually peaking within minutes. During an attack, remind yourself it will pass, slow your breathing with long exhales, ground yourself in your surroundings, and avoid fighting the sensations. CBT is very effective for recurring panic.
What a panic attack feels like
- Pounding or racing heart.
- Shortness of breath or feeling of choking.
- Chest tightness.
- Dizziness or light-headedness.
- Sweating, trembling, hot or cold flushes.
- Tingling in hands or face.
- Feeling detached or unreal.
- Fear of losing control, fainting or dying.
Panic attacks are frightening but not dangerous in themselves. However, chest pain and breathlessness can also have medical causes, so get checked by a doctor if you are unsure, especially the first time.
Why they happen
The body's alarm system fires without real danger. Stress, anxiety, caffeine, lack of sleep and fear of the sensations themselves can make attacks more likely. Worrying about future attacks can create a cycle.
What to do during a panic attack
- Name it: "This is a panic attack. It will pass."
- Slow your breathing: in for 4, out for 6 to 8. See breathing exercises.
- Ground yourself: feel your feet on the floor, name things around you.
- Do not fight the sensations: let them rise and fall like a wave.
- Stay where you are if safe, rather than fleeing, which can reinforce fear.
Helping someone having a panic attack
Stay calm, speak slowly, breathe with them, reassure them it will pass, and ask what helps. Do not crowd them.
Treatment
- CBT is highly effective for panic disorder, helping people understand and stop fearing the sensations. See what is CBT.
- Medication may help some people; discuss with a psychiatrist.
- Lifestyle: reduce caffeine, improve sleep, exercise.
Our stress and anxiety classes teach skills to manage panic.
Frequently asked questions
Can a panic attack cause a heart attack?
Panic attacks themselves do not cause heart attacks, but chest pain should be medically assessed if there is any doubt.
How long do panic attacks last?
Usually they peak within about 10 minutes and ease afterwards, though some feel longer.
What is panic disorder?
Recurrent unexpected panic attacks plus ongoing worry about future attacks or changes in behaviour to avoid them.
