What Does a Panic Attack Feel Like? Understanding the Symptoms and Signs
Imagine you are sitting comfortably on your sofa, perhaps watching the telly or reading a book. Suddenly, without warning, a wave of terror washes over you. Your heart begins to pound against your ribs, your palms sweat, and the room feels like it is spinning. You might think you are having a heart attack or, worse, that you are dying.
This terrifying experience is what a panic attack feels like for millions of people. It is an intense surge of fear characterised by unexpected and debilitating physical and psychological symptoms.
In this comprehensive guide, we will explore the physical symptoms of panic attack*, the psychological impact, and *how to stop a panic attack fast. Understanding these sensations is the first step towards regaining control.
The Physical Sensation: A Body in Overdrive
When a panic attack strikes, your body’s “fight or flight” response kicks into high gear, even if there is no actual danger. This evolutionary mechanism is designed to prepare you to face a threat, but during a panic attack, it misfires. The result is a cascade of overwhelming physical sensations.
1. Heart Palpitations and Chest Pain
One of the most common and frightening symptoms is a racing heart. You might feel your heart fluttering, pounding, or skipping beats. This often leads to anxiety chest pain vs heart attack confusion. Many people rush to A&E convinced they are experiencing cardiac arrest.
> Note: While chest pain is a hallmark of panic attacks, it is crucial to seek medical attention if you have never experienced it before to rule out heart conditions.
2. Shortness of Breath and Hyperventilation
You may feel as though you cannot get enough air into your lungs. This sensation of smothering or choking often leads to rapid, shallow breathing. This is known as hyperventilation. Paradoxically, taking in too much oxygen too quickly causes carbon dioxide levels in your blood to drop, leading to further symptoms like dizziness and tingling.
3. Dizziness and Light-headedness
As your breathing changes and your blood pressure fluctuates, you might feel unsteady or faint. The room may appear to tilt or spin, making it difficult to stand or walk. This is often linked to hyperventilation syndrome treatment, where regulating breath restores balance.
4. Tingling and Numbness
A sensation of pins and needles, particularly in the hands, feet, or face, is common. This tingling sensation in hands anxiety creates is caused by blood flow being redirected to major muscle groups—a classic fight or flight response.
5. Hot Flushes or Chills
You might suddenly feel a wave of heat and break out in a sweat, or conversely, feel a sudden chill and start shivering. These temperature fluctuations occur as your body releases stress hormones like adrenaline and cortisol.
The Psychological Storm: Fear and Detachment
While the physical symptoms are visceral, the mental anguish of a panic attack is equally distressing. The psychological effects can leave a lasting impression, often described as a panic attack hangover.
The Feeling of Impending Doom
Perhaps the most defining characteristic of a panic attack is an overwhelming sense that something terrible is about to happen. You may feel a feeling of impending doom that is impossible to shake, believing that death is imminent or that you are about to collapse.
Derealisation and Depersonalisation
Many sufferers report feeling detached from reality.
* Derealisation: The world around you feels dreamlike, foggy, or distorted.
* Depersonalisation: You feel detached from your own body, as if you are observing yourself from a distance.
These derealisation anxiety symptoms can be terrifying, making you fear you are losing your mind or “going crazy.”
Fear of Losing Control
The intensity of the symptoms often leads to a fear of losing control in public. You might worry about fainting, vomiting, or embarrassing yourself, which ironically fuels the panic further.
Panic Attack vs. Anxiety Attack: What is the Difference?
People often use these terms interchangeably, but they are distinct experiences.
* Panic Attacks: usually happen suddenly and may have no clear trigger. They are intense, disruptive, and typically peak within 10 minutes.
* Anxiety: generally builds up over time and is correlated with a specific stressor.
According to Mind UK, panic attacks are far more intense than general feelings of anxiety.
Triggers: Why Do They Happen?
Panic attacks can occur out of the blue, but they can also be triggered by specific situations or long-term stressors. Understanding triggers can help in panic disorder NHS guidelines management.
* Chronic Stress: Long periods of high stress can elevate your baseline anxiety.
Caffeine:** For some, the *side effects of too much caffeine include increased heart rate and jitteriness, which can mimic or trigger a panic attack.
* Health Anxiety: Worrying excessively about your health can create a feedback loop where you interpret normal bodily sensations as dangerous.
* Genetics: A family history of anxiety disorders may increase your risk.
Nocturnal Panic Attacks: Waking Up in Fear
Imagine waking up from a deep sleep, gasping for air, with your heart racing. Nocturnal panic attacks causes* are similar to daytime ones but can be more disorienting because they occur without a conscious trigger. They can severely impact your sleep quality, leading to a cycle of fatigue and increased anxiety. If you struggle with sleep, researching *how to increase deep sleep naturally might offer some relief.
Immediate Coping Strategies
If you feel a panic attack coming on, knowing how to stop a panic attack fast is vital. Here are some proven techniques:
The 3-3-3 Rule
The 3 3 3 rule for anxiety is a simple grounding technique:
- Look around and name 3 things you can see.
- Listen and name 3 sounds you can hear.
- Move 3 parts of your body (e.g., fingers, toes, shoulders).
This helps shift your focus from your internal symptoms to your external environment.
Controlled Breathing
Combat hyperventilation by breathing slowly. Inhale deeply through your nose for a count of four, hold for four, and exhale slowly through your mouth for four. This signals to your nervous system that you are safe.
Use Essential Oils
Sensory stimulation can be grounding. Some people find relief using the best essential oils for sleep and anxiety, such as lavender or bergamot, which have calming properties.
Long-Term Management and Prevention
Recovering from panic attacks involves more than just managing the immediate symptoms. It requires addressing the underlying causes.
1. Cognitive Behavioural Therapy (CBT)
CBT is the gold standard for treating panic disorder. It helps you identify and challenge the negative thought patterns that fuel your anxiety. You can learn more about this approach from the NHS.
2. Lifestyle Adjustments
Small changes can have a big impact:
Diet:** Reduce stimulants and processed sugar. Incorporate *foods that cause inflammation into your “avoid” list and focus on a balanced diet.
Exercise:** Regular activity burns off excess stress hormones. Even *low impact exercises for knee pain (like swimming or walking) can be beneficial for mental health.
* Sleep: Prioritise rest. Sleep deprivation can heighten anxiety sensitivity.
3. Natural Supplements
Some individuals find relief with natural beta blockers for anxiety* like magnesium or L-theanine. Always consult your GP before starting any supplements. Interestingly, exploring *natural ways to lower cortisol levels can also be beneficial.
4. Mindfulness and Meditation
Practising a simple morning meditation for beginners can help lower your baseline arousal levels, making it harder for panic to take hold.
The “Panic Attack Hangover”
After the adrenaline subsides, you may feel exhausted, achy, and emotionally drained. This is known as the emotional hangover after panic attack. Your body has just run a marathon in a matter of minutes. It is essential to practice self-care during this time: rest, hydrate, and be gentle with yourself.
When to Seek Help
If panic attacks are interfering with your daily life, work, or relationships, it is time to seek professional help. The Royal College of Psychiatrists provides excellent resources on when and how to access treatment.
Remember, you are not alone. Panic attacks are frightening, but they are treatable. By understanding the symptoms—from the tingling sensation in hands anxiety brings to the racing thoughts—you can strip away the fear of the unknown and start your journey to recovery.
Frequently Asked Questions
1. Can a panic attack cause you to pass out?
While you may feel incredibly dizzy and light-headed, it is actually quite rare to faint during a panic attack. Fainting is usually caused by a drop in blood pressure, whereas a panic attack typically causes blood pressure to rise. However, hyperventilation can make you feel very faint.
2. How long do panic attacks last?
Most panic attacks peak within 10 minutes and subside within 20 to 30 minutes. However, the lingering anxiety and physical exhaustion (the “hangover”) can last for hours or even the rest of the day.
3. Are panic attacks dangerous?
Although they feel life-threatening, panic attacks themselves are not physically dangerous. They will not cause a heart attack or stop your breathing. However, frequent panic attacks can negatively impact your quality of life and long-term health if left untreated. Mayo Clinic offers further insight into complications.
4. What is the best tea for anxiety?
Herbal teas can be very soothing. Camomile, lemon balm, and peppermint are popular choices. While some people look for the best tea for sore throat and cough, these same herbal blends often have calming properties that help settle the nervous system.
5. Can dehydration cause panic attacks?
Dehydration puts stress on the body and can cause symptoms like a rapid heartbeat and dizziness, which can mimic or trigger a panic attack. Recognising signs of dehydration in seniors and adults alike is important for maintaining overall mental wellbeing.
Anxiety UK
Healthline: Panic Attack vs Heart Attack
Medical News Today
Mental Health Foundation
Verywell Mind
NIMH
American Psychological Association
Sleep Foundation
