What Is a Panic Attack?
A panic attack can hit suddenly with overwhelming terror, often accompanied by intense physical symptoms. You might feel a tight chest, pounding heart, shortness of breath, sweating, or dizziness—symptoms that can mimic a heart attack. For someone experiencing it for the first time, it may seem like a real medical crisis, leaving them confused and frightened.
If you think you might be having a heart attack, call 911 immediately and clearly explain your symptoms. Avoid guessing your diagnosis in emergencies.
Common Signs of a Panic Attack include:
- An abrupt feeling of fear or impending doom
- Rapid heartbeat or palpitations
- Lightheadedness or a sense of faintness
- Trembling, shaking, or muscle weakness
- Hot flashes, chills, or excessive perspiration
- Shortness of breath or chest constriction
- A feeling of losing control
- Stomach upset or abdominal discomfort
- Tingling sensations in the extremities
- A belief that you might die
Although panic attacks often peak within minutes, they can feel much longer and leave you drained both mentally and physically. It’s not unusual to experience lingering anxiety or exhaustion for hours or days afterward.
Panic attacks differ from rational fear responses because they often arise without any clear external threat. They stem from internal thoughts or emotions, making the experience feel confusing or surreal—yet the physical and emotional intensity is very real.
Working with a therapist to pinpoint and understand your triggers is essential for gaining control over panic attacks.
Here are some statistics on panic attacks:
- Almost one million Americans have a panic attack each month.
- About 1 in 75 people in the U.S. will develop panic disorder in their lifetime.
- Nearly 2.7% of American adults currently live with panic disorder.
- Women experience panic disorder at higher rates than men (3.8% vs. 1.6%).
- Roughly 40% of those with panic disorder also report symptoms of depression.
Almost 30% of those diagnosed with panic disorder also face agoraphobia.
If panic attacks are affecting your life, remember that help is available and you don’t have to face them alone.
Panic Attack vs. Anxiety Attack: What’s the Difference?
While panic and anxiety attacks share many symptoms, they differ in how they start. Anxiety attacks usually follow an identifiable trigger—like walking in the dark and hearing footsteps—and subside once the perceived danger is gone. Panic attacks strike out of the blue without warning or an obvious cause, and they often feel more intense and overwhelming.
Diagnosing Panic Disorder
Occasional panic attacks can occur, but if they recur frequently and disrupt your daily activities, you might have panic disorder. Although these attacks aren’t life-threatening, they can significantly impact your quality of life. Effective treatments, including medication, therapy, and lifestyle adjustments, are available.
Treating Panic Attacks
Psychiatric professionals may prescribe fast-acting medications to help ease panic symptoms in the moment. For ongoing management and to reduce attack frequency, daily medications like SSRIs or benzodiazepines can be used under careful medical oversight.
One-on-one therapy sessions, especially Cognitive Behavioral Therapy (CBT), can be powerful for panic disorder. CBT helps you identify and change thought patterns that trigger panic, and your provider will work with you to develop personalized coping strategies.
Managing panic often involves evaluating the major stressors in your life. You might consider reducing job-related stress or ending toxic relationships. Incorporating healthy habits—regular exercise, sufficient sleep, and mindful breathing—strengthens your emotional resilience.
We offer specialized support for panic disorder, with both telehealth and in-person options. Our clinicians use evidence-based approaches tailored to your individual needs and preferences.
Fast Relief from Panic Attacks
If a panic attack strikes and professional help isn’t immediately reachable, you might find these techniques helpful:
- Try methods such as the 4-7-8 breathing exercise to calm your pulse. Remind yourself, “This is a panic attack. It will pass.”
- Tell yourself, “You’re experiencing a panic attack. It will end.” Focus on your surroundings—identify three things you can hear, feel, or see.
- Pay attention to where you are: name three sounds, sensations, or sights. Relax each muscle group in your body one by one, starting with your feet.
- Slowly release tension from every muscle in your body individually, beginning at your toes. “I am safe,” or “This feeling will fade.”
- Categories game: Mentally list items in a favorite category—books, foods, cities, etc.
- Think of things you love—movies, meals, destinations, songs, hobbies, etc.
These calming techniques can provide temporary relief during acute distress, but they aren’t a substitute for professional care. A licensed therapist can create a personalized plan that fits your situation.
Whether you prefer in-person visits or virtual sessions, Alice’s Psychiatry & Wellness offers flexible treatment options designed to integrate smoothly into your life.
Our team connects you with knowledgeable professionals who can guide you in understanding and managing panic attacks effectively.
Seeking support for panic attacks can truly change your life, helping you overcome sudden fight-or-flight reactions and find lasting peace. With the right guidance, individuals facing panic attacks can reduce their frequency and severity, opening the door to steadier, more fulfilling days. At Alice’s Psychiatry & Wellness, our virtual care platform offers trustworthy, empathetic treatment from board-certified psychiatric providers. By combining evidence-based therapies with attentive medication management, we equip clients with practical tools to manage panic attacks, empowering them to stay in control of their emotional well-being.
Our dedicated psychiatric care team is here to support you.
At Alice’s Psychiatry & Wellness, we’re committed to guiding you with empathy, professional know-how, and individualized attention at every turn. If anxiety or other concerns are weighing on you, our experienced team is here to help you find relief. Rely on our clinicians to address both mental and physical challenges. Schedule a visit today and discover how steady, personalized care can boost your wellness.