A panic attack is an episode of intense fear that comes on suddenly. It can feel like you’re suffocating or having a heart attack. Panic attacks aren’t physically harmful, but they can interfere with a satisfying life. Studies show that treatments and therapies are effective at helping people resolve this issue.

Women have panic attacks at double the rate of men. People typically get their first attacks at ages 15 to 25, though younger children can have them as well. Each year, panic attacks affect about 1 in 10 people, and 2% to 3% will have another attack. It’s considered a panic disorder if you have repeated attacks and constantly worry about getting them.

What are the signs and symptoms of a panic attack?

Everyone feels some anxiety in stressful situations. But panic attacks often happen “out of the blue,” seemingly for no reason. They can even start when a person is sleeping.

The average attack stops after 20 minutes, although they can stick around as long as several hours. Common signs of a panic attack include:

Extreme anxiety:

• terror

• loss of control

• rapid heartbeat

• fear that you’re about to die

Breathing problems:

• shortness of breath

• choking

Feeling sick:

• nausea

• chest or stomach pain

• headache

Other feelings of discomfort:

• having the chills

• trembling

• sweating profusely

• lightheadedness

• numb hands

• ringing in ears

• feeling a disconnect from reality

Ways to manage panic attacks

Although it’s impossible to stop a panic attack once it begins, there are some things you can do to help manage the situation:

• use calming techniques

• visit a doctor

• consider treatment

• adopt healthy habits

• have a support system

Use calming techniques

Although it may seem natural to try fighting the panic attack onset, this is usually counterproductive. Instead, try the following techniques:

• Focus on long inhales and exhales.

• Imagine something relaxing.

• Remind yourself the attack will be over soon.

• Remember, the attack doesn’t cause you physical harm.

• Don’t try to go somewhere else.

From the community: “I had a panic attack at the middle of night and the trigger was some negative news on TV! Last week I had caffeine which was more than my daily dosage and I again had a panic attack along with a sensation of losing control of my body, nausea, racing heart, numbness all over my hands and legs. I also get palpitations in my head too! Like someone is fluttering my nerves in the head.” – Inspire member  

Visit a doctor

If you have a panic attack that lasts more than 15 minutes, it’s a good idea to contact your doctor. You may be reluctant to talk about panic attacks if you feel embarrassed or ashamed. But panic attacks can interfere with your quality of life. Leaving panic attacks untreated could lead to other mental health issues, such as:

• agoraphobia, or the fear of leaving your home or being in crowded places

• other phobias, or fears of specific things or activities

• depression

• drug or alcohol dependencies

Signs of a panic attack can look like COVID-19, thyroid disease, or other physical issues. Your physician may ask some questions to ensure you don’t have an underlying problem that make panic disorders more likely, such as:

• family history of panic attacks, bipolar disorder, or depression

• high anxiety, depression, or other mental health issues

• addictions to alcohol or cigarettes

• recent challenges or changes such as the death of a loved one, serious injury, or childbirth

• use of medications for asthma or heart conditions

Consider treatment 

Your doctor may advise that you see a psychotherapist, especially one who specializes in cognitive behavioral therapy (CBT). CBT is also known as talk therapy. 

During CBT, your psychotherapist will suggest different thoughts and actions you can try during the attacks. For example, you can practice reminding yourself that the attack isn’t life-threatening.

Another possibility is that your doctor will suggest working with a psychiatrist who can prescribe medications for panic attacks, such as:

• antidepressants, which can reduce how often panic attacks happen and their severity

• anti-anxiety medication

From the community: “I had panic attack inducing thoughts…It was hard for me to [speak to a therapist] because I always felt like I was being over-dramatic and that things weren’t so bad. Once I talked to a professional, I realized how much this anxiety had taken over my life…The thoughts of death or dying have slowed down since speaking to someone who can help me make sense of myself. Hope this helps, and hope you are safe.”  – Inspire member

Adopt healthy habits

In addition, a healthy lifestyle can work wonders. Starting some new habits could lead to better overall mental health, which can go a long way toward preventing panic attacks. They include:

• eating more nutritious food

• cutting back on caffeine if you tend to drink a lot of it.

• relaxing through massage or yoga

• trying meditation and other breathing techniques

• getting frequent physical exercise

• reducing alcohol

• quitting smoking

From the community: “Anxiety and depression are both common mental illnesses nowadays…But yes you can overcome it, as I do, by getting help from counseling to coping techniques…Take time. Eat nutritious food. Limit alcohol and caffeine, which can increase anxiety and cause panic attacks. Get enough sleep. Exercise daily to make yourself fit and to maintain your health. Do deep breathing.”  – Inspire member

Have a support system

It’s key to build a good support network. Remember that you don’t have to go it alone. Try taking the following steps: 

• Speak with other people who have panic attacks.

• Confide in friends and family when you’re having problems.

• Reach out to an in-person or online support group, like the Mental Health America community on Inspire. 

From the community: “Welcome to inspire! I would offer there are many good people here who can give support and kindness. The wealth of knowledge and experience here is amazing. I would encourage you to continue to reach out and work on your life’s journey. If left unattended, things such as this can adversely affect your life. Please do not let that happen. Everyone on this earth deserves a chance to enjoy life!!”  – Inspire member 

Sources

• Panic disorder. Cleveland Clinic. August 12, 2020.

• Panic Disorder: Current Research and Management Approaches. Psychiatry Investigations. January 16, 2019.

• Cognitive behavioral therapy in anxiety disorders: current state of the evidence. Dialogues in Clinical Neuroscience. December 13, 2011.

• This is what a panic attack feels like. AARP Health. September 18, 2020.

• Panic attacks and panic disorder. University of Michigan Health. September 23, 2020.

• Panic disorder. Johns Hopkins Health.

• Panic disorder: when fear overwhelms. NIH Brochures and Fact Sheets. 2016

• Panic attacks and panic disorder. Mayo Clinic. May 4, 2018.

• Panic disorder. National Health System. July 28, 2020.

Disclaimer

Member comments are lightly edited for length and to remove identifying information but are otherwise reproduced as they appear in the community as part of public posts.

This content is for general informational purposes only and does not necessarily reflect the views and opinions of any organization or individual. The content should not be used as a substitute for professional medical advice, diagnosis, or treatment. Please consult your healthcare provider about any questions you may have regarding a medical condition.