What is a panic attack? Plus 8 ways to manage them

Key Takeaways

Panic attacks are sudden episodes of panic and fear that are accompanied by intense physical symptoms, like nausea, sweating, shaking, and trouble breathing.

Panic attacks often happen for no apparent reason but can also be triggered by stress, anxiety, and panic disorders. Other potential causes include genetics and a history of trauma.

Learning to recognize the signs of a panic attack can help you manage symptoms and reduce the risk and impact of future panic attacks.

If you’ve ever had a panic attack, you know that it can be a frightening experience. Between the chest pain, racing heart, and trouble breathing, it can almost feel like you’re having a heart attack. But while symptoms of a panic attack and heart attack may feel similar, it’s important to note that panic attacks are not life threatening.

Data suggest that panic attacks are relatively common, occurring most often among women, people in their 30s, and those with more than one health condition. Panic attacks can be triggered by stress or mental health conditions like anxiety or panic disorder, but they often strike for no apparent reason.

Either way, knowing how to recognize warning signs and symptoms can help you learn to manage and prevent future panic attacks.

Signs and symptoms of a panic attack

Panic attacks usually happen suddenly and without warning. They can happen at work, when you’re at dinner with friends, or even during sleep. Most panic attacks last for 5-20 minutes, but some can last for up to an hour. Panic attacks affect everyone differently, but they may make you feel like you’re losing control, on the verge of fainting, or going to die.

Learning about panic attack symptoms can help people manage their own distress and support others who experience panic attacks.

Common panic attack symptoms include:

Racing or pounding heart
Sweating
Trembling or shaking
Trouble breathing
Feeling of choking
Chest pain or discomfort
Nausea
Feeling dizzy, faint, or lightheaded
Feeling disconnected from your mind, body, or surroundings
Fear of losing control or “going crazy”
Fear of dying

Four ways to manage panic attacks in the moment

There’s no one trick to stop a panic attack once it’s started, but there are some things you can try in the moment to manage your symptoms. Here are four tips to help you remain calm and in control during a panic attack.

1. Recognize the signs and symptoms. Panic attacks are often unpredictable, but they can be triggered by specific stressors — like public speaking or flying. Learning to recognize the signs and symptoms can help you cope with overwhelming and disorienting episodes.

2. Focus on your breathing. Breathwork has been shown to help with anxiety and reduce the frequency and severity of panic attacks. If you’re new to breathwork, try a simple exercise, like 4-7-8 breathing: Inhale for 4 seconds, hold your breath for 7 seconds, and slowly exhale for 8 seconds.

3. Choose a mantra. Mantras are positive statements designed to provide focus, strength, and clarity. Choose a mantra or positive affirmation to recite during panic attacks and other distressing moments. For example, “I am in control” or “this will pass.”

4. Use grounding techniques. Grounding techniques can help you connect to the present moment and cope with intrusive thoughts and feelings. One example is to run water over your hands, reflecting on the sensations as you switch from cold to warm water.

Four ways to prevent future panic attacks

If you’re prone to panic attacks, remember to show yourself some compassion as you learn to manage your well-being. Here are four tips to reduce the risk of future panic attacks.

1. Create a plan. Creating a plan won’t prevent panic attacks, but it can empower you to manage future episodes. To start, think of a safe space to go during a panic attack. This could be a physical place to calm down, like a bathroom, or a mental image to focus on during attacks.

2. Learn how to manage stress. If you have a history of panic attacks, look for healthy outlets for releasing anxiety and tension. This may include regular exercise, mindfulness, meditation, and progressive muscle relaxation. It also means activities that promote relaxation, like listening to calming music or taking a long bath.

3. Adopt a healthy lifestyle. Following a healthy lifestyle may help reduce panic attacks and other symptoms of panic disorder. This includes eating a balanced diet, getting enough sleep, reducing caffeine, and avoiding alcohol.

4. Lean on your support system. A support network consists of the people and communities that provide you with emotional and practical support during tough moments. Having someone you trust by your side during a panic attack can help you remain calm until the moment passes.

What causes panic attacks?

One potential reason for panic attacks relates to the nervous system. When someone experiences fear or stress, their parasympathetic nervous system steps in to help them feel safe and relaxed. But if the parasympathetic nervous system is unable to function properly, they may have trouble breathing, a rapid heart rate, and other panic attack symptoms.

For some people, panic attacks are associated with an underlying mental health condition, like anxiety, panic disorder, obsessive compulsive disorder (OCD), or post-traumatic stress disorder (PTSD).

Panic attacks can also be brought on by a range of physiological and environmental factors, including:

Stress: Navigating stressful life changes, like losing a loved one, switching careers, or moving across the country
History of trauma: Experiencing abuse, neglect, violence, or other traumatic events
Family history: Having a close family member with a history of anxiety, panic, or other mental health concerns

Treatment for panic attacks

If you have a history of panic attacks, consider meeting with a mental health professional. Talk therapy is a first-choice treatment for panic attacks and associated conditions. Techniques like cognitive behavioral therapy (CBT) can teach you to understand the connection between your thoughts, feelings, and behaviors. And with this information, you can learn to process your feelings, develop healthier coping methods, and improve your overall well-being.

Medication can sometimes help people manage the symptoms of panic disorder and panic attacks. However, medication isn’t the right fit for everyone, so it’s best to discuss your specific needs with your provider.

Find care with Rula

Panic attacks can be extremely distressing, but know that support is available. Whether you’ve had one panic attack or it’s a symptom of an underlying condition, Rula is here to help.

Rula is committed to making it easier for people to access the mental health support they deserve. In just a few minutes, we can match you with a therapist who takes your insurance and specializes in treating panic attacks and panic disorder. Plus, our diverse network of providers means you can get help as soon as tomorrow — all from the comfort of home, using our convenient online platform.

About the author

Alex Bachert

Alex Bachert is a freelance copywriter and mental health advocate. Since earning her masters degree in public health, she has focused her career on creating informative content that empowers people to prioritize their health and well-being. Alex has partnered with organizations like Ro, WellTheory, and Firsthand, and her work has been recognized by the Digital Health Association. When she’s not writing about mental health, Alex is usually playing pickleball, meeting with her local board of health, or enjoying time with her three kids.

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Rula's editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness. Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.