A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening. When panic attacks occur, you might think you're losing control, having a heart attack or even dying.
Many people have just one or two panic attacks in their lifetimes, and the problem goes away, perhaps when a stressful situation ends. But if you've had recurrent, unexpected panic attacks and spent long periods in constant fear of another attack, you may have a condition called panic disorder.
Although panic attacks themselves aren't life-threatening, they can be frightening and significantly affect your quality of life. But treatment can be very effective.
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You don’t have to be in a scary situation to have a panic attack. You could be on a hike, at a restaurant, or asleep in bed. All of a sudden you get a strong surge of fear. This triggers physical symptoms like a pounding heart, sweating, shortness of breath, nausea, chest pain, or trembling. It can last 5 to 20 minutes. Once you learn to recognize when attacks are coming on, you can find ways to stop them.
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It’s understandable that you’d want to avoid a panic attack at all costs. But it’s important not to let fear control your life. For example, don’t avoid places where you’ve had panic attacks in the past. If you have one, stay where you are, if it’s safe. When the attack is over, you’ll realize that nothing terrible happened.
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When you feel a panic attack coming on, remind yourself that you’re feeling anxiety, and not real danger. You can even try directly addressing the fear. Practice a go-to response like, “I am not afraid” or “This will pass.”
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An attack may make you take quick, shallow breaths, so get your breathing under control. Close your eyes. Put your hand between your bellybutton and the bottom of your ribs. Inhale through your nose slowly and deeply. Then let all that air out gently through your mouth. You’ll feel the hand on your belly rise and fall. If it helps, you can count from 1 to 5 on each inhale and exhale. After a few minutes, you should start to feel better.
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Notice five things you can see around you. Then, four things you can touch. Three things you can hear. Two things you smell. One thing you taste. When you stay grounded in what’s going on around you, it gives your mind something better to do than focus on fear or bounce from one worry to the next.
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H.A.L.T. stands for hungry, angry, lonely, tired -- four feelings that bring out the worst in everyone. If you’re prone to panic attacks, they can turn into triggers. When symptoms pop up, check in with yourself: Am I hungry? Am I angry? Once you pinpoint what’s going on, you can take steps to fix it.
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Panic attacks feed on thoughts of “what if.” What if I can’t do it? What if I run into my ex? What if everyone laughs at me? Acknowledge that fear, then shift from “what if” to “so what?” Sometimes the worst-case scenario isn’t as bad as it seems.
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Caffeine can make you feel nervous and shaky. It can also keep you awake, which can trigger tiredness later. Nicotine and alcohol can make you feel calm at first, then make you jittery as your body processes it. All three can trigger panic attacks or make them worse. It’s best to avoid them.
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Physical activity lowers stress, which is one of the main causes of panic attacks. A workout, especially the kind that gets your heart pumping, can also get you to a calmer place. Can’t work in a workout? Even a 10-minute walk can help.
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