To handle a panic attack, use grounding and breathing techniques like the 4-7-8 method, focus on your senses to get out of your head, remind yourself it's temporary and not dangerous, and don't flee the situation or fight the feelings, but rather sit with them as they pass to build confidence. Distract yourself with counting or naming objects, and use cool water or deep breaths to calm your body.
Ways to manage panic and anxiety
Panic attacks typically include some of these signs or symptoms:
Some researchers think panic attacks are like “false alarms,” where our body's typical survival instincts are active either too often or too strongly, or some combination of the two. For example, someone with panic disorder might feel their heart pounding and assume they're having a heart attack.
Things you can try yourself
Understand that panic attacks are scary but not dangerous.
When you rule out any medical condition, the next step is to then learn that panic symptoms are scary but not dangerous. Your symptoms are simply a result of your fight-flight response being activated without any real reason.
People often describe a panic attack to feeling like they are going to pass out, explains Chapman. The heart may feel as if it's beating very hard or racing. “If someone feels as if they're losing control during a panic attack, they might start holding their chest and changing their breathing,” says Chapman.
Indeed, evidence from clinical samples indicates heightened anger and aggression among individuals with anxiety disorders [9], high co-occurrence of anxiety disorders with antisocial behavior and aggression [13], and poor treatment outcomes for individuals with anxiety who have co-occurring anger problems [9].
Expected panic attacks are typically associated with a specific trigger such as crowds, flying or exams, whereas unexpected panic attacks have no apparent trigger and can seem to happen for no reason.
While there's no way to immediately stop a panic attack right after it starts, there are steps you can take to manage the symptoms until the attack resolves, including: Practicing deep breathing: Hyperventilating is a symptom of panic attacks that can increase fear.
They might want the room to themselves or just want some physical distance between you two, while still being able to see you. On that note, never touch someone who is having a panic attack without asking first. “Even a comforting touch can feel overwhelming during a panic attack,” says Williams.
A silent panic attack lacks the outward, visible symptoms like hyperventilation or shaking. During a silent panic attack, a person may appear calm on the outside while experiencing significant inner turmoil, such as racing thoughts, increased heart rate, or feelings of doom.
Panic attacks happen suddenly and feel overwhelming, while anxiety attacks develop gradually and are often linked to long-term stressors. Panic attacks bring intense physical symptoms that peak quickly and then fade, whereas anxiety attacks cause persistent worry that lingers for a longer period.
Causes of anxiety, fear and panic
In some people, it might cause a panic attack. Regular anxiety, fear or panic can also be the main symptom of several health conditions. Do not self-diagnose – speak to a GP if you're worried about how you're feeling.
Avoiding processed foods and foods high in sugar means the body experiences fewer highs and lows of blood sugar, which helps to further reduce feelings of anxiety. Very simply put, a sugar rush can mimic a panic attack.
Panic attacks are common – around 1 in 10 people will experience at least 1 attack in their lifetime. And it's quite possible to experience 1 panic attack in a particular situation that caused you a high level of stress and not experience any more.
When To See a Doctor or Go to the ER About Anxiety. If you experience moderate to severe anxiety symptoms or uncontrollable panic episodes for 30 minutes or longer, visit your nearest emergency room for prompt medical attention and anxiety relief.
SSRIs approved by the Food and Drug Administration (FDA) for the treatment of panic disorder include fluoxetine (Prozac), paroxetine (Paxil, Pexeva) and sertraline (Zoloft). Serotonin and norepinephrine reuptake inhibitors (SNRIs). These medications are another class of antidepressants.
Diagnosing panic disorder
However, not everyone who has panic attacks has panic disorder. Panic disorder will only be diagnosed if you experience recurring and unexpected panic attacks. Also, if the attacks are followed by at least one month of continuous worry or concern about having further attacks.
But can panic attacks also be their own type of trauma? There's no clear answer to this, but there are reasons to think the answer is yes. Severe trauma causes a state of hyperarousal, where a person has heightened anxiety and is sensitive to anything that goes on around them – sounds, sights, movements, etc.
Feeling nervous, restless or tense. Having a sense of impending danger, panic or doom. Having an increased heart rate. Breathing rapidly (hyperventilation).
They often cause physical symptoms. For example, you may have a rapid or pounding heartbeat and feel like you are having a heart attack. If you have panic attacks, it doesn't mean you will develop a panic disorder. Many people only have one or two panic attacks in their lifetime and get better without treatment.
A panic attack itself can't kill you. But panic attacks can cause scary symptoms, like feeling that you're “going crazy” or dying. Panic attacks can also cause scary physical symptoms that can be mistaken for a life-threatening medical emergency. Examples include chest pain, trouble breathing, sweating, or trembling.
If you think you might be experiencing a heart attack, call 911 or go to the nearest emergency department. If you think you may be having a panic attack, call your doctor.
In many cases, a panic attack triggers a fast heart rate, also known as tachycardia. The heart rate may speed up to 200 beats per minute or even faster. A fast heart rate can make you feel lightheaded and short of breath. Or you might feel fluttering or pounding in your chest.