A panic attack is a sudden surge of intense fear that peaks within minutes. It often feels like a medical emergency: racing heart, chest tightness, shortness of breath, dizziness, tingling, and a sense of doom or losing control.
Many people's first panic attack lands them in the emergency room. If you've never had a cardiac or medical evaluation for these symptoms, it's reasonable to get one. Once medical causes are ruled out, panic is very treatable.
Getting through one
- Name it. "This is a panic attack. It's uncomfortable, and it will pass." Most peak within 10 minutes.
- Slow your breathing. Breathe in for 4, out for 6. A longer exhale calms the nervous system.
- Don't fight it. Trying to force it away tends to feed it. Let the wave rise and fall.
- Ground yourself. Notice five things you can see, four you can feel, three you can hear.
Panic disorder
When panic attacks come back and you start fearing the next one, avoiding places, driving, or exercise because of them, that's panic disorder. It shrinks people's lives, and it responds well to treatment.
Treatments that work
- CBT for panic, including gradually facing feared sensations and situations, is highly effective.
- SSRIs or SNRIs taken daily can prevent attacks. They're usually started at a low dose because people with panic can be sensitive to early side effects.
- Short-term, as-needed medications are sometimes used early on, carefully, while daily treatment takes effect.
What can make it worse
Caffeine, energy drinks, nicotine, cannabis, alcohol withdrawal, and poor sleep are common triggers.
This article is general information, not medical advice for your situation. If you're in crisis, call or text 988, or call 911.