What is a Panic Attack?
A panic attack is a sudden episode of intense fear or discomfort. It triggers the body’s fight-or-flight response, making you feel like you’re in immediate danger. While panic attacks are usually not life-threatening, they can feel extremely frightening.
Common Symptoms
Panic attacks affect both the mind and body. Some of the most common symptoms include:
- Rapid heartbeat or palpitations
- Chest pain or tightness
- Shortness of breath or hyperventilation
- Sweating or trembling
- Dizziness or feeling faint
- Feeling of losing control or impending doom
Many people who experience panic attacks for the first time often worry that they are having a heart attack or another serious medical emergency.
How Long Do They Last?
Panic attacks usually peak within 10–20 minutes, though the sense of fear can feel much longer. Some people may experience recurrent attacks, which can affect daily life if not managed properly.
What Triggers Panic Attacks?
Triggers can vary, but some common ones include:
- High stress or anxiety
- Major life changes
- Trauma or past negative experiences
- Certain medications or substances
- Genetics or family history of panic disorders
Coping Strategies
If you feel a panic attack coming on, there are ways to calm your body and mind:
- Slow, deep breathing – inhale deeply through your nose and exhale slowly through your mouth
- Grounding techniques – focus on what you can see, touch, and hear around you
- Positive self-talk – remind yourself that the panic attack is temporary and will pass
- Relaxation exercises – gentle stretching, meditation, or mindfulness
When to Seek Help
While panic attacks are generally not dangerous, it’s important to seek professional help if:
- This is your first experience with these symptoms
- The attacks are frequent or severe
- You’re struggling to manage anxiety in daily life
Final Thoughts
Panic attacks can be frightening, but they are manageable. Understanding what they are, recognizing the symptoms, and learning coping strategies can make a big difference. With the right tools and support, you can regain control over your body and mind.