Panic Attacks: What They Feel Like and How to Cope

Panic Attacks: What They Feel Like and How to Cope

Your heart is pounding so hard you're sure it's going to explode.

You can't breathe. Your chest is tight. Your hands are tingling. The room is spinning.

You're convinced—100% certain—that you're dying. Heart attack. Stroke. Something catastrophic.

But you're not dying. You're having a panic attack.

And even though it feels like the end of the world, you're going to survive this.

Let's talk about panic attacks: what they actually are, why they happen, what they feel like, and most importantly—how to cope when one hits.

What Is a Panic Attack?

A panic attack is a sudden episode of intense fear or anxiety that triggers severe physical reactions—even when there's no real danger or apparent cause.

Here's what's happening:

Your brain's alarm system (the amygdala) detects a threat—real or imagined—and floods your body with adrenaline and cortisol (stress hormones). This triggers your "fight or flight" response.

Your body is preparing you to run from a tiger. Except there's no tiger. You're just sitting in traffic. Or at work. Or lying in bed.

The result? Your body goes into crisis mode for no reason. And it's terrifying.

What a Panic Attack Actually Feels Like

If you've never had a panic attack, it's hard to understand just how physical and terrifying they are.

This isn't just "feeling anxious." This is your body convinced you're about to die.

Physical Symptoms of a Panic Attack:

  • Heart pounding or racing (feels like your heart is trying to escape your chest)
  • Chest pain or tightness (often mistaken for a heart attack)
  • Shortness of breath or feeling like you're suffocating
  • Dizziness, lightheadedness, or feeling faint
  • Trembling or shaking
  • Sweating or chills
  • Nausea or stomach pain
  • Numbness or tingling (especially in hands, feet, or face)
  • Hot flashes or cold flashes
  • Feeling detached from reality (derealization) or from yourself (depersonalization)

Mental/Emotional Symptoms:

  • Overwhelming fear or terror
  • Feeling like you're dying or having a heart attack
  • Fear of losing control or "going crazy"
  • Sense of impending doom
  • Intense need to escape

Here's the terrifying part: These symptoms peak within 10 minutes. So you go from "I'm fine" to "I'm dying" in less time than it takes to make coffee.

What People With Panic Attacks Say It Feels Like

Let's hear from people who've experienced panic attacks:

"I was convinced I was having a heart attack. I called 911. The paramedics checked me out and said it was anxiety. I didn't believe them. It felt too real." "It's like drowning on dry land. You're gasping for air but can't get enough oxygen. Your body is screaming that you're dying." "Everything goes fuzzy. The world feels fake. You feel detached from your own body. It's like you're watching yourself from outside." "The worst part isn't the physical symptoms. It's the pure, primal terror that something catastrophic is happening and you can't stop it." "I've had them so many times now that I know I'm not dying. But in the moment? My brain still screams 'THIS IS IT. YOU'RE DONE.'"

Panic attacks aren't "just anxiety." They're a full-body, primal fear response that feels like a medical emergency.

Panic Attack vs. Heart Attack: How to Tell the Difference

One of the scariest things about panic attacks? They mimic heart attack symptoms.

So how do you know if it's a panic attack or something serious?

Panic Attack:

  • Comes on suddenly, peaks quickly (within 10 minutes)
  • Sharp, stabbing chest pain (not pressure)
  • Pain stays in one spot (usually center of chest)
  • Symptoms improve with deep breathing and calming techniques
  • Usually triggered by stress or anxiety (though not always)

Heart Attack:

  • Comes on gradually or suddenly
  • Crushing, heavy pressure in chest (like an elephant sitting on you)
  • Pain radiates to arms, jaw, neck, back, or stomach
  • Symptoms don't improve with calming techniques
  • Often accompanied by jaw pain, arm numbness, or shortness of breath during exertion

When in doubt, get medical help. If you've never had a panic attack before, go to the ER or call 911. It's better to be safe.

But if you've had panic attacks before and recognize the symptoms, you're probably not having a heart attack. You're having a panic attack—and you're going to be okay.

What Causes Panic Attacks?

Here's the frustrating part: Panic attacks can happen for no reason.

Sometimes they're triggered by:

  • Stressful situations (public speaking, crowded places, driving)
  • Phobias (flying, heights, enclosed spaces)
  • Medical conditions (hyperthyroidism, heart arrhythmias)
  • Caffeine, alcohol, or drug use
  • Lack of sleep or high stress

But sometimes? They come out of nowhere. You're sitting on your couch watching TV and BAM—panic attack. Why?

Your nervous system is dysregulated. Your brain's threat detection system is overactive. You might have:

  • Panic Disorder (recurring, unexpected panic attacks)
  • Generalized Anxiety Disorder (GAD)
  • PTSD or trauma history
  • High baseline stress (your nervous system is already maxed out)

The good news? Panic attacks are treatable. You're not broken. Your nervous system just needs help recalibrating.

How to Cope During a Panic Attack (What Actually Helps)

Okay, you're in the middle of a panic attack. Your heart is racing, you can't breathe, and you're terrified.

What do you do?

1. Remind Yourself: You're Not Dying. This Is a Panic Attack.

I know it doesn't feel that way. But panic attacks can't kill you. They're terrifying, but they're not dangerous.

Say it out loud: "This is a panic attack. I'm not dying. This will pass."

Repeat it as many times as you need to.

2. Focus on Your Breathing (But Not the Way You Think)

"Just breathe" is useless advice during a panic attack. Your brain is screaming that you can't breathe.

Instead, try box breathing: 1. Inhale for 4 counts 2. Hold for 4 counts 3. Exhale for 4 counts 4. Hold for 4 counts 5. Repeat

This forces your nervous system to slow down. It's physically impossible to panic and breathe slowly at the same time.

3. Ground Yourself Using the 5-4-3-2-1 Technique

Panic attacks disconnect you from reality. Grounding brings you back.

Name out loud:

  • 5 things you can see (blue chair, coffee cup, window, etc.)
  • 4 things you can touch (soft fabric, cool table, your phone, etc.)
  • 3 things you can hear (traffic, air conditioning, birds, etc.)
  • 2 things you can smell (coffee, soap, fresh air, etc.)
  • 1 thing you can taste (gum, water, your last meal, etc.)

This pulls your brain out of panic mode and back into the present moment.

4. Move Your Body (If Possible)

Panic floods your body with adrenaline. You need to burn it off.

Try:

  • Walking (even just pacing)
  • Stretching
  • Shaking out your arms and legs
  • Jumping jacks or running in place

Physical movement tells your brain "we handled the threat" and helps discharge the panic response.

5. Use Cold Water or Ice

Splash cold water on your face. Hold ice cubes in your hands. Put a cold towel on your neck.

Why it works: Cold activates your vagus nerve, which calms your nervous system. It's like hitting a reset button on your body's panic response.

6. Don't Fight It. Let It Peak and Pass.

I know this sounds counterintuitive. But fighting the panic makes it worse.

Instead, try allowing it:

  • "Okay, panic. You're here. Do your thing. I'll ride this out."
  • Don't try to force it to stop. Just let it peak and pass.

Panic attacks always pass. Usually within 10-20 minutes. Your body physically can't sustain that level of adrenaline for long.

7. Call or Text Someone (If You Can)

Having someone talk you through it helps. They can remind you:

  • "You're having a panic attack. You're not dying."
  • "Focus on my voice. Breathe with me."
  • "This will pass. You're safe."

If you can't call, text. Just saying "I'm having a panic attack" can help you feel less alone.

How to Prevent Panic Attacks (Long-Term Strategies)

Surviving a panic attack is one thing. Preventing them is another.

Here's what actually helps long-term:

1. Therapy (Especially CBT)

Cognitive Behavioral Therapy (CBT) is incredibly effective for panic disorder. It helps you:

  • Identify panic triggers
  • Challenge catastrophic thinking
  • Retrain your nervous system's threat response

Exposure therapy (gradually facing feared situations) also helps reduce panic frequency.

2. Medication (If Needed)

SSRIs (like Zoloft, Lexapro, Prozac) can reduce panic attack frequency and severity.

Benzodiazepines (like Xanax, Ativan) can stop a panic attack in progress—but they're not for long-term use.

Talk to a psychiatrist about what's right for you.

3. Lifestyle Changes

  • Reduce caffeine (caffeine mimics panic symptoms—racing heart, jitters, anxiety)
  • Get enough sleep (sleep deprivation increases panic risk)
  • Exercise regularly (burns off excess adrenaline and regulates stress hormones)
  • Limit alcohol (alcohol withdrawal can trigger panic)
  • Practice daily grounding or meditation (trains your nervous system to stay calm)

4. Learn Your Triggers

Keep a panic attack journal:

  • When did it happen?
  • Where were you?
  • What were you doing/thinking before it started?
  • What helped it pass?

Over time, patterns emerge. You might notice panic happens after too much caffeine, lack of sleep, or specific situations.

Once you know your triggers, you can avoid or prepare for them.

You're Not Broken. You're Not Weak. You Have Panic Disorder.

If you have recurring panic attacks, you're not "going crazy." You have a treatable medical condition called Panic Disorder.

Panic Disorder means:

  • You have recurring, unexpected panic attacks
  • You worry about having more panic attacks (which can trigger more panic—it's a vicious cycle)
  • You avoid situations where you've had panic attacks before

And here's the thing: Panic Disorder is incredibly common. About 2-3% of people have it. You're not alone.

And it's treatable. Therapy, medication, lifestyle changes—these work.

You don't have to live in fear of the next panic attack. You can get help. You can feel better.

Final Thoughts: You Will Survive This

If you're reading this in the middle of a panic attack right now, here's what you need to know:

You are not dying. This is terrifying, but it's not dangerous. This will pass. You've survived every panic attack you've ever had. You'll survive this one too.

Breathe. Ground yourself. Remind yourself this is temporary.

And when it's over? Reach out for help. Talk to a therapist. Talk to a doctor. You don't have to keep suffering through these alone.

Panic attacks are treatable. You're not broken. You just need support.

And you deserve it.

You're not broken. Shop Anxiety Awareness Apparel → Related Posts:

If you're in crisis: National Suicide Prevention Lifeline: 988 Crisis Text Line: Text HOME to 741741 SAMHSA National Helpline: 1-800-662-4357

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