Understanding Panic Attacks and Panic Disorder

What is a panic attack?

Panic attacks are sudden, intense episodes of fear that can feel overwhelming. They often come with physical symptoms like a racing heartbeat, sweating, and shortness of breath.

Anxiety is a normal response to stress, but panic attacks go beyond everyday worry. They can make simple tasks feel impossible and cause people to avoid certain situations. 

What is panic disorder?

When panic attacks happen repeatedly and you’re constantly worried about having more, it can lead to panic disorder—a condition that affects daily life and mental health.

Panic disorder is more serious and harder to manage without help. Each year, approximately one in 10 adults in the U.S. has a panic attack.¹ These numbers show why understanding and addressing panic attacks early is important.

What is the difference between panic attacks and panic disorder?

How does a panic attack feel like?

When a panic attack strikes, your body activates its “fight or flight” response, even if there’s no real danger. This sudden surge of adrenaline can cause intense physical and mental symptoms that peak within minutes.¹

Panic attack symptoms can feel so severe that many people think they’re having a heart attack, which often leads them to seek emergency care.¹

Physical Symptoms of Panic Attacks¹

• Fast heartbeat
• Sweating
• Shaking
• Chest pain
• Shortness of breath
• Dizziness
• Chills or numbness

Mental Symptoms of Panic Attacks¹

• Feeling like something terrible is about to happen
• Fear of losing control
• Fear of dying
• Feeling detached or like things aren’t real

What can trigger a panic attack?

Common triggers that can lead to a panic attack include:¹

• Stressful events
• Crowded places
• Caffeine
• Certain thoughts or memories

Understanding your triggers can help you prepare and cope. For example, if you know that caffeine makes you anxious, cutting back can reduce the chances of an attack.¹

How do you stop a panic attack?

When a panic attack hits, quick actions can help calm your body and mind.

1. Start with deep breathing. Inhale slowly through your nose, hold for a few seconds, and exhale through your mouth. This helps slow your heart rate and reduce anxiety.³
2. Ground yourself by focusing on your senses—what you see, hear, smell, touch, and taste. This can pull your attention away from panic.³
3. Try muscle relaxation by tensing and then relaxing different muscle groups to release physical tension.³

What is the treatment for panic attacks?

Managing panic attacks isn’t just about quick fixes—it’s about building habits that reduce anxiety over time. Cognitive Behavioral Therapy (CBT) is one of the most effective treatments. It helps you identify and change negative thought patterns that trigger panic attacks.¹

Medication, such as selective serotonin reuptake inhibitors (SSRIs), may also be prescribed for panic disorder when symptoms are severe.¹

Lifestyle changes play a big role too. Regular exercise, a balanced diet, and enough sleep can lower stress and improve overall mental health. Cutting back on caffeine and alcohol can reduce triggers.¹ Activities like yoga, meditation, and hobbies you enjoy can help you relax and feel more in control.^2,3

When should you seek help for panic attacks?

If panic attacks are affecting your life, professional help is available. Therapists, psychologists, and psychiatrists can diagnose and treat panic disorder with therapy and medication.¹

Many community health centers offer counseling, and telehealth platforms can connect you with licensed therapists. Support groups—both in person and online—are another great resource. Sharing experiences and coping strategies with others who understand can make you feel less alone.

Family and friends can also play an important role. Teach them what panic attacks are and how they affect you. Ask them to stay calm during an attack and remind you that it will pass. They can help you practice grounding techniques or deep breathing and encourage healthy habits like exercise and good nutrition.

Moving forward means taking care of yourself, seeking help when needed, and building a strong support system. With the right tools and strategies, you can manage panic attacks and live a balanced, fulfilling life.

¹ Panic Disorder and Panic Attacks, WebMD, September 13, 2023,https://www.webmd.com/anxiety-panic/mental-health-panic-disorder

² Panic Disorder: What You Need to Know, National Institute of Mental Health (NIMH), Revised 2025, https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms

³ Ways to Stop a Panic Attack, WebMD, March 9, 2025, https://www.webmd.com/anxiety-panic/ss/slideshow-ways-to-stop-panic-attack

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