What Does a Panic Attack Feel Like?

Panic Attack Symptoms

Panic attacks manifest through various symptoms, which can vary from person to person. Some common panic disorder symptoms include:

• Rapid heart rate
• Shortness of breath 
• Chest pain
• Trembling or shaking
• Excessive sweating
• Nausea or abdominal distress
• Dizziness or lightheadedness
• Fear of losing control or going crazy
• Sense of impending doom
• Fear of dying
• Numbness or tingling sensations
• Chills or hot flashes
• Depersonalization or derealization

These are only some signs of a panic attack. It will look different in every person. Some people may completely shut down and go silent. Others may start to cry or hyperventilate. There is no one way to have a panic attack. 

What Is a Panic Attack?

A panic attack is a sudden surge of intense fear or discomfort that reaches its peak within minutes. Panic attacks can happen to anyone, regardless of age or background. Sometimes, they occur in response to a specific trigger, but other times they occur seemingly out of the blue.

A panic attack usually undergoes 4 stages: 

• Phase 1: The Trigger: A specific situation, thought, or sensation that sparks intense fear and anxiety. Triggers can vary greatly from person to person and may include things like public speaking, encountering a specific phobia, or even seemingly harmless everyday situations. 
• Phase 2: The Escalation: During this phase, the individual may experience a rapid increase in anxiety and fear, accompanied by physical symptoms such as a racing heart, shortness of breath, and trembling. This escalation phase can last anywhere from a few seconds to several minutes.
• Phase 3: The Peak: The most distressing part of the panic attack. The individual is completely overwhelmed and unable to cope with their symptoms. The peak of a panic attack typically occurs within 10 minutes of the onset of the attack, although this can vary from person to person.
• Phase 4: The Decline: Fear and anxiety gradually decrease, and physical symptoms start to diminish. The decline phase can last anywhere from a few minutes to an hour or more, depending on the individual and the severity of the panic attack. A “panic attack hangover” is common.

Let’s take a look at specific symptoms and examples so you can better identify panic attacks in your own life and in those you love. 

Signs of a Panic Attack While Sleeping

If you’ve ever woken up shaking and sweaty, with your heart pounding, you may have had a nighttime panic attack. Often caused by nightmares, trauma, or heightened stress, nocturnal panic attacks will have the following symptoms: 

• Sudden awakening from sleep with intense fear or a sense of impending doom
• Racing or pounding heart (palpitations)
• Shortness of breath or feeling like you can’t get enough air
• Chest pain or tightness
• Sweating, chills, or hot flashes
• Trembling or shaking
• Dizziness, lightheadedness, or feeling faint
• Nausea or stomach discomfort
• Numbness or tingling in the hands, feet, or face
• Feeling detached from yourself or reality (depersonalization or derealization)
• Fear of losing control, “going crazy,” or dying
• Difficulty falling back asleep due to lingering anxiety or fear of another attack

They are similar to daytime panic attacks but may have a different cause. 

What Is a Panic Attack Like?

It’s hard to describe exactly what a panic attack is, even with its symptoms. Some people describe it as feeling like:

• The room is closing in around them.
• They’re dying.
• The world is ending.
• They can’t breathe.
• Their heart is beating so hard it feels like it is going to explode. 
• They’ll never be okay ever again.
• There’s something extremely dangerous just out of view.
• They’re having a heart attack or a seizure.

Your first panic attack can be incredibly frightening. If you don’t know what’s going on, you might start to believe you’re actually dying, like you’re having a heart attack or will pass out. 

Remember the above list of symptoms. Try to notice them happening in your body when you start to panic. Use one of these coping skills to stop a panic attack from happening. 

Panic Attack Causes

Why do some people seem to get daily panic attacks, and others have never experienced one? 

Panic attacks can be triggered by a variety of factors, including biological, psychological, and environmental influences. Some of the most common causes of panic attacks include:

1. Genetics: Individuals with a family history of panic attacks or anxiety disorders may be at a higher risk of experiencing panic attacks themselves.
2. Brain chemistry: Imbalances in brain chemicals, such as serotonin and norepinephrine, have been linked to panic attacks and anxiety disorders.
3. Stress: High levels of stress can cause panic attacks in even the healthiest of individuals. Stress management therapy can help you tame your stress in a short period.
4. Trauma: Experiencing a traumatic event or having PTSD or c-PTSD increases the risk of developing panic attacks.
5. Substance use: The use of certain substances, including caffeine, alcohol, and illicit drugs, can trigger panic attacks in some individuals. 

Mental health disorders like OCD, Panic Disorder, or Phobias are known to cause panic attacks.

Panic Attack Treatments

Panic attacks can be debilitating and significantly impact a person's quality of life. Fortunately, there are ways to treat panic attacks. Depending on the severity of the panic attacks, therapists will recommend a combination of three approaches: therapy, medication, and coping skills/lifestyle changes. 

Therapy for Panic Attacks

Therapy can be highly effective in reducing the severity and frequency of panic attacks. Some of the most common types of therapies include:

1. Cognitive-Behavioral Therapy (CBT): CBT is a widely used therapy for panic disorders that focuses on identifying and changing negative thought patterns and behaviors that contribute to panic attacks. Through this treatment, CBT therapists help individuals learn to recognize their triggers, develop coping strategies, and gradually face their fears in a controlled and safe environment.
2. Exposure Therapy: This form of therapy involves gradually exposing individuals to the situations or sensations that trigger their panic attacks. By repeatedly facing these triggers in a controlled setting, individuals can learn to manage their anxiety and reduce the intensity of their panic attacks.
3. Mindfulness-based therapy: Incorporating relaxation techniques, such as deep breathing exercises, progressive muscle relaxation, and mindfulness meditation, mindfulness-based cognitive therapy can help individuals manage their anxiety and reduce the frequency of panic attacks.

Talk to a therapist near you if you think therapy would be helpful for your panic attacks. 

Coping Skills

It isn’t just in your head. A panic attack is a real mental health crisis. Getting professional treatment is often necessary for recovery. 

However, lifestyle changes cannot be ignored. These coping mechanisms can significantly reduce the frequency and severity of panic attacks, especially when used alongside therapy. 

• Avoid drugs and alcohol
• Exercise regularly
• Get adequate sleep
• Eat a balanced, healthy diet
• Soak up the sun when you can
• Practice breathing exercises or other relaxation techniques  

Take note of what does and doesn't work. Find a coping schedule that works for you. 

Medication for Panic Attacks

For severe panic attacks, medication can be helpful. Usually, a psychiatrist will prescribe an anxiety medication. They may also prescribe a fast-acting, rescue medication like Xanax to help you through periods of extreme stress or anxiety. 

It is essential to work closely with a healthcare professional to determine the most appropriate medication and dosage for your specific needs.

Panic attacks can be overwhelming and distressing, but they can be managed with the right tools and support. Remember that it is not your fault that you are experiencing panic attacks. It is not a sign of weakness or that something is wrong with you. 

Don’t forget, help is always available, just a click or a phone call away.

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