What Does a Panic Attack Feel Like?

Some people tend to use “panic attack” casually. They might say they felt like they were having a panic attack before they had to give a presentation or when they got surprising news. But anyone who’s actually had this kind of anxiety attack knows that it’s no laughing matter.

In fact, a panic attack often feels like a medical emergency. Lots of people feel like they’re having a heart attack the first time they experience this kind of crisis.

We have two pieces of good news. First, a panic attack doesn’t actually harm you. It’s not life-threatening and it doesn’t damage your physical body in any way.

Secondly, most panic attacks only last about 20 minutes and they tend to peak in the first 10. You won’t feel this way forever.

Still, a panic attack usually feels extremely scary. To help you know what’s happening, let’s walk through the most common symptoms.

Common feelings during a panic attack

During a panic attack, your body experiences its fight-or-flight response. The confusing thing is that in most cases, nothing particular triggers it. Instead, you feel a sudden rush of unexplained symptoms. That’s what makes it feel like a medical emergency.

Some of the most common physical sensations during a panic attack include:

• Feeling like you can’t breathe
• Your heart racing
• Lightheadedness/dizziness
• Tingling in your hands or face
• Sweating or chills
• Nausea
• Shaking
• Chest pain
• A headache

Those might also be paired with emotional changes. You might feel like you’re losing control or have a sudden sense of dread. Some people experience derealization, or a detachment from reality.

After the panic attack ends, you might feel exhausted. Your body used up a lot of cortisol during the attack, and that may leave you depleted.

What you can do during a panic attack

When you feel the symptoms of a panic attack coming on, engaging a few behaviors can help you weather the storm.

Ground yourself

First things first, it can help to calm your system to acknowledge what’s happening. Tell yourself, “I’m having a panic attack.” Try to remind yourself that it’s not physically harming you, no matter how scary it feels.

Stay where you are and take things slowly. You won’t feel this way forever.

Slow your breathing

During a panic attack, your body’s fight-or-flight response kicks in, often sending your heart racing and causing shortness of breath. Working to slow down your breath can help you counteract that.

Research shows that intentionally slow breathing can help you calm your nervous system. Start by observing your breath. Just notice what’s going on.

Then, try to add more time to each breath. If you’re panting or hyperventilating, you might try breathing in for two seconds, then breathing out for two seconds.

Once things feel more under control, try to make your exhale longer than your inhale. A long exhale helps to slow your heart rate and tell your body that it’s safe.

Give yourself something else to focus on

Getting your mind off the panic that you’re feeling can help. To do that, you can use the 5-4-3-2-1 technique. That means finding:

• Five things you can see
• Four things you can hear
• Three things you can feel
• Two things you can smell
• One thing you can taste

This exercise can have a grounding effect, helping to offset the symptoms of your attack.

 

For a lot of people, the worst part of a panic attack is the fear that the next one could strike at any moment. But we have more good news. Scientists have extensively studied panic disorder and we have lots of ways to help.

For support managing anxious feelings, developing coping mechanisms for future panic attacks, and, most importantly, preventing them, come see one of our therapists.