Panic Attack Symptoms: Complete Guide

Panic attacks hit hard and fast, feeling like a freight train of fear. Here’s what you need to know:

Panic attacks are intense bursts of anxiety, peaking within minutes
They cause both physical and mental symptoms
Attacks typically last 5-30 minutes
About 11% of Americans experience a panic attack yearly
They’re scary but not dangerous

Key symptoms include:

Racing heart
Chest pain
Shortness of breath
Dizziness
Sweating
Nausea
Feeling of unreality

Treatment	Description
Therapy	CBT helps change thought patterns
Medication	SSRIs or SNRIs can reduce symptoms
Self-help	Breathing exercises, mindfulness, exercise

Remember: Panic attacks are treatable. With proper help and management, you can regain control.

Basics of panic attacks

Panic attacks are intense bursts of fear that hit hard and fast. Let’s explore what they are, how they differ from anxiety attacks, and who’s most likely to experience them.

Panic attack definition

A panic attack is a sudden rush of fear or discomfort that peaks within minutes. It’s not just nerves – it’s a full-blown physical and mental reaction.

Panic attacks:

Strike suddenly, even during sleep
Cause intense physical symptoms
Usually peak within 10 minutes, rarely lasting over an hour

"Panic attacks are like anxiety’s evil twin. They’re short, but boy do they pack a punch. They feel like the end of the world, but they’re not actually dangerous." – HelpGuide.org

Panic attacks vs. anxiety attacks

People often confuse panic and anxiety attacks, but they’re different:

Feature	Panic Attacks	Anxiety Attacks
Onset	Sudden	Gradual
Trigger	Often none	Usually tied to a stressor
Intensity	Very intense	Less intense
Duration	Minutes to an hour	Hours or days
Symptoms	Mostly physical	Mostly mental

Who gets panic attacks?

Panic attacks can affect anyone, but some are more prone:

Women are twice as likely as men to develop panic disorder
Often starts in late teens or early adulthood
Up to 11% of Americans have a panic attack each year

Having a panic attack doesn’t mean you’ll develop panic disorder. Many people only have one or two in their lifetime.

If you’re struggling with panic attacks, remember: You’re not alone, and help is available. With treatment, you can learn to manage these intense experiences.

Physical symptoms

Panic attacks hit you with a wave of intense physical reactions. Here’s what you might feel:

Heart goes wild

Heart racing or pounding
Chest pain or tightness
Feeling like your heart’s doing gymnastics

Scary stuff, right? But here’s the thing: it feels like a heart attack, but it’s not dangerous.

Breathing gets weird

Can’t catch your breath
Breathing too fast and shallow
Feeling like you’re choking

You might think you’re suffocating. You’re not, but it sure feels like it.

Brain freaks out

Room starts spinning
Feeling faint
Tingling in your hands and feet

Your brain’s not happy with all the rapid breathing. It messes with your blood flow.

Stomach joins the party

Nausea hits
Stomach does somersaults
Digestive system goes haywire

Blame those stress hormones. They’re wreaking havoc on your gut.

Body goes into overdrive

Sweating buckets
Shaking like a leaf
Hot one minute, cold the next

This is your body’s "fight or flight" mode cranked up to 11.

Remember, these symptoms feel awful, but they’re not dangerous. Dr. Reid Wilson, anxiety expert, puts it this way:

"Panic attacks are not dangerous. The symptoms of a panic attack are physical manifestations of our body’s natural fight-or-flight response."

Knowing what’s happening to your body during a panic attack can help you ride it out. It’s intense, but it will pass.

Mental symptoms

Panic attacks don’t just mess with your body. They mess with your mind too. Here’s what’s going on upstairs:

Feeling out of control

It’s like your brain’s gone rogue. You can’t rein it in. It’s intense and scary.

Feeling doomed

Everything seems catastrophic. You’re convinced something terrible is about to happen.

Feeling unreal or detached

Ever felt like you’re watching yourself from outside? That’s depersonalization. Or maybe the world seems fake? That’s derealization.

Symptom	Description	How it feels
Depersonalization	Feeling detached from yourself	Like you’re watching yourself in a movie
Derealization	Feeling detached from your surroundings	Like the world isn’t real or is behind a glass wall

These symptoms are unsettling, but not dangerous. It’s just your brain coping with extreme stress.

Fear of dying

Many people think they’re about to die during a panic attack. The physical symptoms can feel like a heart attack. But remember: panic attacks aren’t life-threatening.

"You feel like you’re about to die. But you experience all of this without dying and after some time, the fear starts to fade away (leaving you feeling drained), and you’re left wondering whether something is wrong with your health."

This quote nails the intense fear and confusion of a panic attack.

These mental symptoms are scary, but they’re temporary. They’ll pass. If you’re having frequent panic attacks or intense fear of death, talk to a mental health pro.

How long symptoms last

Panic attacks hit hard but don’t stick around. Here’s the breakdown:

Usual timeline

Most panic attacks follow this pattern:

Phase	Duration	Description
Onset	Sudden	Symptoms appear out of nowhere
Peak	5-10 minutes	Symptoms hit their max
Total duration	5-30 minutes	From start to finish

Some folks say they last longer. But here’s the kicker:

"If you don’t notice the recovery period, you’ll experience the attacks as continuous."

That’s from Dr. Linda Sapadin, a psychologist and author. It’s why some people think their panic attacks last for hours or days.

What affects symptoms

A few things can make panic attacks worse or better:

Caffeine: Too much can amp up symptoms.
Booze and drugs: Can drag out or intensify attacks.
Exercise: Regular workouts can help cut down on panic attacks.
Stress handling: Poor coping skills might mean longer, nastier episodes.
Health issues: Other medical problems can complicate things.

Want to manage panic attacks? Try these:

Deep breathing
Grounding techniques
Healthy eating
Regular exercise

Causes and risk factors

Panic attacks don’t just appear out of nowhere. Let’s look at what triggers them and who’s more likely to experience them.

Common triggers

Panic attacks often show up in specific situations:

Trigger	Examples
Stress	Work deadlines, public speaking
Travel	Flying, elevators, driving
Social events	Crowded stores, restaurants
Physical activities	Exercise, caffeine
Trauma	Car accidents, assaults

Dr. Linda Sapadin, psychologist and author, notes:

"If you don’t notice the recovery period, you’ll experience the attacks as continuous."

This explains why some people think their panic attacks last for hours.

Genetic and environmental risks

Your genes and life experiences matter:

Family history: Parents with panic disorder? You’re at higher risk.
Gender: Women are 2x more likely to have panic disorder.
Age: Panic disorder usually starts between 20-30 years old.
Stress: Major life changes or chronic stress can trigger attacks.
Substance use: Alcohol and drugs can worsen or increase panic attacks.

Panic attacks often come with other problems:

Condition	Link to panic attacks
Anxiety disorders	Can increase overall anxiety
Depression	Often occurs alongside panic disorder
Phobias	Specific fears can trigger attacks
Substance use	Can worsen symptoms and trigger attacks
Medical issues	Some conditions mimic or increase risk

Not everyone who has a panic attack will develop panic disorder. But if you’re having frequent, unexpected attacks, talk to a doctor.

How doctors diagnose panic attacks

Doctors use a mix of methods to spot panic attacks and rule out other health issues.

Diagnosis checklist

They use the DSM-5 criteria:

Repeated, unexpected panic attacks
At least one attack followed by a month or more of:
- Worrying about more attacks
- Fearing attack consequences
- Changing behavior due to attacks

"4 or more panic attacks and constant fear of another? That’s panic disorder", says Dr. Patricia Tung from Beth Israel Deaconess Medical Center.

Medical tests

To rule out other problems, doctors might order:

Test	Why
Blood tests	Check thyroid and blood sugar
ECG	Look at heart rhythm
Chest X-ray	Check for lung issues

These tests make sure symptoms aren’t from heart problems or thyroid issues.

Mental health checks

If medical tests are normal, a mental health pro might:

Interview you about symptoms
Use questionnaires to check anxiety levels
Talk about life stresses and triggers

Dr. Thea Gallagher, an anxiety expert, often sees patients with normal test results. She says, "It’s NOT all in your head. It’s your fight or flight response going off."

Treatment options

Doctors use talk therapy and medication to treat panic attacks. Here’s what you need to know:

Talk therapy

Cognitive Behavioral Therapy (CBT) is the main treatment for panic attacks. It helps you:

Find what triggers your panic
Change how you think about panic
Learn ways to cope

CBT usually takes 12 weekly one-hour sessions.

"CBT teaches patients to spot symptoms, separate facts from fears, and face scary situations step by step", says Dr. Jerry Bubrick, a clinical psychologist.

Other helpful therapies:

Panic-focused psychodynamic psychotherapy (PFPP)
Acceptance and commitment therapy (ACT)
Mindfulness-based stress reduction (MBSR)

Medications

Common drugs for panic attacks:

Drug Type	Examples	What They Do
SSRIs	Prozac, Zoloft	Cut down worry and panic
SNRIs	Effexor XR	Work like SSRIs
Benzodiazepines	Klonopin, Xanax	Quick relief during attacks

Watch out: Benzodiazepines work fast but can be addictive. Only use as your doctor says.

Using both therapy and drugs

Many experts say combining therapy and medication works best:

Drugs can help quickly
Therapy teaches long-term skills

"Research shows that using both drugs and therapy often gives the best results", says Dr. Andrew Rosen, a panic disorder expert.

Always talk to your doctor before changing your treatment plan.

Self-help tips

Panic attacks can be scary, but you’ve got tools to fight back. Here’s how to manage them on your own:

Breathing exercises

Breathe right, and you’ll feel better. Try these:

Square Breathing: Breathe in (4 seconds), hold (4), breathe out (4), hold (4). Repeat.
4-7-8 Breathing: In (4 seconds), hold (7), out (8). Do this 3-4 times.

Dr. Vinita Mehta, Clinical Psychologist, says: "Deep breathing can calm your stress response."

Mindfulness and meditation

Stay in the now. It helps:

Use 5-4-3-2-1: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.
Try Headspace or Calm for daily mindfulness practice.

Exercise

Moving your body fights anxiety:

Do 30 minutes of moderate exercise 5 days a week.
Try yoga or tai chi. They mix movement and mindfulness.

Stress management

Less daily stress means fewer panic attacks:

Technique	How it helps
Progressive muscle relaxation	Loosens up your body
Positive visualization	Calms your mind with nice images
Journaling	Helps you sort out your thoughts and feelings

Long-term management

Managing panic attacks takes work. But it’s worth it. Here’s how to keep your symptoms in check:

Daily habit changes

Small tweaks to your routine can help:

Cut caffeine. Try herbal tea instead of coffee.
Move your body. Even 5 minutes of exercise can help. Aim for 30 minutes, 5 days a week.
Sleep well. Set a regular bedtime. Avoid screens before bed.
Eat right. Choose whole foods over processed snacks.

"Consistent daily habits are key for managing anxiety long-term. It’s about progress, not perfection." – Dr. Sarah Johnson, Clinical Psychologist

Ongoing therapy

Stick with therapy:

Cognitive Behavioral Therapy (CBT): Changes negative thought patterns. Most see improvements in 12-16 weeks.
Panic-Focused Psychodynamic Psychotherapy (PFPP): Explores past triggers. Typically lasts 24 weeks.

Therapy	Focus	Length
CBT	Thought patterns	12-16 weeks
PFPP	Past triggers	24 weeks

Support groups

You’re not alone. Connecting helps:

Find your tribe: The Anxiety and Depression Association of America (ADAA) lists groups nationwide.
Try online groups if you can’t meet in person.
Share and learn from others’ stories.

When to get help

Panic attacks can be scary. But when should you actually see a doctor? Here’s what you need to know:

See a doctor if:

It’s your first panic attack
Panic attacks keep messing up your daily life
You’re always worried about having another attack

Dr. Patricia Tung from Beth Israel Deaconess Medical Center says:

"You should always seek immediate medical attention if there’s any question."

Better safe than sorry, right?

Go to the ER or call 911 if you have:

Chest pain or pressure
Trouble breathing
Severe dizziness or fainting
Thoughts of hurting yourself

Symptom	What to do
First panic attack	ER
Chest pain	911
Symptoms for 30+ minutes	Emergency care
Self-harm thoughts	ER ASAP

Here’s the thing: Panic attacks can look like heart attacks. In fact, 45% of heart attacks are first thought to be panic attacks. So when in doubt, get checked out.

Dr. Talya Spivack, a heart doctor, puts it this way:

"Don’t feel embarrassed to tell your doctor what’s going on with your heart. No matter what the underlying cause, what you’re feeling is real, and we’re here to help."

If you’ve had panic attacks before, talk to your doctor. Come up with a plan for future attacks and know when to get emergency help.

Conclusion

Panic attacks are scary, but not dangerous. Here’s the deal:

11% of Americans have one yearly
They usually last under 10 minutes
Treatment options exist

Remember: Panic attacks FEEL terrible, but they can’t hurt you.

Don’t go it alone. Getting help makes a difference:

Therapy and meds work for many
Self-help techniques can help too

As Dr. Melanie Badali, R.Psych., says:

"Panic is treatable."

Treatment	Benefit
Therapy	Learn coping skills
Medication	Reduce symptoms
Self-help	Manage attacks at home

Bottom line: Panic attacks are common and treatable. With help, you can take control.

FAQs

What are 13 symptoms of a panic attack?

Panic attacks can hit you like a ton of bricks. Here are 13 symptoms to watch out for:

Heart racing like it’s running a marathon
Chest pain that feels like a vice
Breathing like you’ve just sprinted
Shaking like a leaf
Sweating buckets
Stomach doing somersaults
World spinning around you
Hot and cold flashes
Pins and needles sensation
Feeling like you’re choking
Everything seems unreal
Scared you’re losing it
Thinking you might die

Here’s the kicker: You need at least 4 of these for it to be called a panic attack.

Can a panic attack make you feel like you’re having a heart attack?

You bet. Panic attacks can be heart attack copycats. Why? Both kick your body into high gear:

They trigger your "Oh no!" response
You might feel chest pain, a racing heart, and breathlessness

Symptom	Panic Attack	Heart Attack
Root cause	Stress hormones gone wild	Artery blockage
How long it lasts	Usually over in 10 minutes	Often drags on
Where it hurts	Typically dead center of your chest	Can spread to arms and jaw