Panic attacks are sudden episodes of intense fear or discomfort that reach a peak within minutes. They often come with physical symptoms—racing heart, shortness of breath, dizziness, trembling and chest pain—that can feel overwhelming or even life-threatening. For someone who’s never experienced one before, a panic attack can feel like a heart attack or a loss of control. But panic attacks, while distressing, are treatable and manageable with the right tools and support.
The Anatomy of Panic: How Panic Attacks Happen
To understand panic attacks, it’s important to distinguish between nervousness, anxiety and panic. Nervousness is a response to a specific stressor, like a big presentation or a medical appointment. Anxiety is a more persistent state—feelings of dread, fearfulness or tension that may not be tied to a particular event. Panic is a sudden and intense fear of losing control or impending doom. The physical sensations—shortness of breath, racing heart, dizziness—can last just a minute or two or for hours, but most often resolve within 15 minutes.
Panic attacks are often triggered by a combination of psychological and physiological factors. They may arise from chronic stress, unresolved trauma or underlying anxiety disorders. Sometimes, panic attacks occur without any obvious trigger, which can make them even more frightening.
What Causes Panic Attacks?
The causes of panic attacks are multifaceted. They can be linked to:
- Genetics: A family history of anxiety or panic disorders increases risk.
- Stress: Major life changes, ongoing stress or traumatic events can trigger panic attacks.
- Medical Factors: Certain medical conditions or medications may contribute.
- Mental Health: Anxiety disorders, depression and PTSD are common underlying factors.
What Does a Panic Attack Feel Like?
During a panic attack, the mind and body can feel disconnected. “The worry gets so big that it carries your mind so far above your body that you can lose a sense of connection to your physical self,” said WellPower’s Braulio Rivera, LPC, LAC.
Common symptoms include:
- Rapid heartbeat
- Sweating
- Chest tightness
- Difficulty breathing
- Nausea
- Dizziness
- Trembling
- Feeling detached from reality
These symptoms typically peak within 10 to 15 minutes, but the emotional impact can linger.
How to Stop a Panic Attack Once It Starts
While it’s not always possible to stop a panic attack instantly, WellPower clinicians recommend several strategies to limit its intensity and duration:
1. Acceptance and Self-Compassion
Accept that the panic attack is happening. Fighting it can increase anxiety. You can limit its intensity by accepting that it’s happening and using tools like deep breathing, grounding and sensory input to bring yourself back to center.
2. Grounding Techniques
Grounding helps reconnect your mind and body. “Do whatever it is you can to get yourself back into your body,” Rivera said. Try:
- Deep Breathing: Slow, deliberate breaths can calm the nervous system.
- Sensory Input: Engage your senses—hold ice, smell something strong, listen to soothing music or hug a loved one.
- Physical Movement: Stretch, walk or gently shake out your limbs.
3. Name the Anxiety
Naming what you’re feeling can reduce its power. This simple act can help you regain a sense of control.
4. Cognitive Behavioral Therapy (CBT) Skills
CBT is a proven therapy for panic and anxiety. Behavioral activation—tracking behaviors and rewarding yourself for positive actions—can help break the cycle of panic. Therapy with a clinician can help you identify triggers and develop coping strategies.
5. Mental Health First Aid
Mental Health First Aid (MHFA) teaches practical skills for supporting someone in crisis, including panic attacks. MHFA provides a five-step action plan: assess risk, listen nonjudgmentally, give reassurance, encourage professional help and encourage self-help. “Just like knowing CPR can save a life until first responders arrive, Mental Health First Aiders learn tools to keep someone safe in the middle of a panic attack,” said Jasmine Breeden, MHFA Coordinator at WellPower.
6. Professional Support
If panic attacks are frequent or debilitating, reach out to a clinician or therapist. WellPower offers therapy, crisis services and support for adults, teens and families. Medication may be appropriate for some people, but therapy is often the first line of treatment.
Preventing Future Panic Attacks
Prevention starts with self-awareness and support:
- Identify Triggers: Keep a journal to track when and where panic attacks occur.
- Build a Support System: Communicate your needs with loved ones and clinicians.
- Practice Self-Care: Regular exercise, healthy sleep and mindfulness can reduce anxiety.
- Seek Therapy: Therapy helps you understand and address underlying causes.
Crisis Support and Community Resources
If you or someone you know is in crisis, WellPower’s crisis services are available 24/7. The Walk-In Crisis Center provides in-person support and the STAR Program offers mobile crisis response.
988 also offers 24/7/365 support through call, text or chat for anyone experiencing suicidal thoughts, including those brought on by panic attacks.
Panic attacks are a common but treatable mental health challenge. With the right tools—acceptance, grounding, therapy and support—recovery is possible. WellPower is committed to providing compassionate, evidence-based care for everyone experiencing panic, anxiety or other mental health concerns. Remember, you are not alone and help is available. To access services with WellPower, give us a call at (303) 504-7900 or visit us online at wellpower.org/access.