Inside a Panic Attack

Have you ever felt like your heart was racing so fast it might explode? Or that you couldn’t breathe, as if the walls were closing in on you? That sudden, overwhelming sense of terror that strikes without warning may not be “just stress.” You could be experiencing a panic attack — a powerful and deeply unsettling psychological and physical reaction.

In this article, we’ll explore what a panic attack feels like, what causes it, and most importantly, how to manage it in the moment.

What Does a Panic Attack Feel Like?

Panic attacks are sudden episodes of intense fear that trigger severe physical reactions. Often, they occur without any clear danger or obvious cause. What makes them especially frightening is the fact that they can mimic serious health conditions, like heart attacks or breathing disorders.

Common symptoms include:

• Rapid heartbeat or palpitations
• Shortness of breath or hyperventilation
• Chest pain or tightness
• Dizziness or feeling faint
• Sweating or chills
• Nausea or stomach discomfort
• Numbness or tingling sensations
• A feeling of detachment from reality (derealization)
• Fear of losing control, going crazy, or dying

A single panic attack typically peaks within 10 minutes and lasts up to 30 minutes, though the emotional aftershock can linger for hours.

Panic Attack vs. Anxiety Attack: What’s the Difference?

The terms “panic attack” and “anxiety attack” are often used interchangeably, but they are not the same.

• Panic attacks are sudden and intense, with no clear trigger. They are recognized as part of panic disorder but can also occur with other mental health conditions.
• Anxiety attacks, on the other hand, build gradually. They are often linked to specific worries or stressors and may not include the full-blown physical symptoms of a panic attack.

Key distinction: Panic attacks feel like something is dangerously wrong right now. Anxiety attacks feel like something might go wrong in the near future.

What Causes a Panic Attack?

Panic attacks can stem from various sources — both psychological and physiological. Common contributors include:

• Chronic stress
• Genetics and family history
• Traumatic events or PTSD
• Substance use or withdrawal
• Certain medical conditions (e.g., thyroid issues, heart arrhythmias)
• Phobias or specific anxiety triggers

It’s important to note: panic attacks can happen even when you’re calm. That’s why they’re so unsettling — they break into your life uninvited and unprovoked.

How to Cope in the Moment

When a panic attack hits, the key is not to fight it, but to move through it with awareness. Here are practical, evidence-based steps you can take when panic strikes:

1. Acknowledge What’s Happening

The moment you recognize the signs, remind yourself:

"This is a panic attack. I am not in danger. It will pass."

This helps reframe the experience, reducing the fear that feeds the symptoms.

2. Focus on Your Breathing

Panic attacks often trigger hyperventilation, which worsens dizziness and chest tightness. Try this simple breathing technique:

• Inhale through your nose for 4 seconds
• Hold your breath for 4 seconds
• Exhale slowly through your mouth for 6 seconds
• Pause for 2 seconds
• Repeat for 2–3 minutes

This activates your parasympathetic nervous system and helps calm your body.

3. Ground Yourself

Use the 5-4-3-2-1 technique to bring your attention back to the present:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Grounding redirects your focus away from internal sensations toward your external environment.

4. Use a Comforting Statement

Have a mental script prepared, such as:

"I’ve had panic attacks before. This is not dangerous. I am safe. This will be over soon."

Repeating these affirmations can provide emotional reassurance and help reduce the sense of helplessness.

5. Engage in a Calming Activity

If you’re able, try a calming activity to distract your mind and soothe your nervous system:

• Take a walk
• Listen to soft music
• Do light stretching
• Hold a cold object (ice cube or cold water bottle)
• Repeat a mantra or prayer

These small actions can help regulate your body and interrupt the fear spiral.

After the Attack: What Now?

After a panic attack, your body and mind may feel exhausted. Give yourself permission to rest and recover. Journaling the experience, practicing self-compassion, or speaking with a therapist can help you process what happened and reduce future episodes.

If panic attacks are frequent or disruptive, consider seeking professional help. Cognitive Behavioral Therapy (CBT) is one of the most effective treatments for panic disorder. In some cases, medication may also be recommended.

Final Thoughts

A panic attack can feel like a tidal wave of fear crashing through your body. But it does not mean you’re broken or weak — it means your nervous system is on high alert, often for reasons beyond your control. By learning to recognize the signs and equipping yourself with calming tools, you can move from panic to power, one breath at a time.

Have you experienced panic attacks? What helps you cope in the moment?

Share your thoughts in the comments below — your story could help someone else feel less alone.

References and Further Reading

American Psychological Association (APA). Panic disorder – Overview of symptoms, diagnosis, and treatment.

Mayo Clinic. Panic attacks and panic disorder – Causes, risk factors, and coping strategies.

National Institute of Mental Health (NIMH). Anxiety Disorders – Comprehensive guide to anxiety and panic disorders.

Craske, M.G., & Barlow, D.H. (2007). Mastery of Your Anxiety and Panic: Therapist Guide (Treatments That Work). Oxford University Press.

Klinik und Poliklinik für Psychiatrie und Psychotherapie der LMU München. Breathing retraining for panic disorder and hyperventilation — PubMed Study