What should you do during a panic attack?
Remind yourself that panic attacks are not dangerous and will pass. Practice slow diaphragmatic breathing (4-count inhale, 7-count exhale). Use grounding techniques to anchor yourself in the present moment.
When a panic attack strikes, your first instinct is to fight it or flee. Instead, try to accept the sensations without resistance. Tell yourself: 'This is a panic attack. It is uncomfortable but not dangerous. It will pass within minutes.' Fighting or resisting panic sensations actually intensifies them by adding a second layer of fear on top of the physical symptoms.
Slow, diaphragmatic breathing counters hyperventilation (a major driver of panic symptoms). Breathe in slowly through your nose for 4 counts, filling your belly (not chest), hold briefly, then exhale slowly through pursed lips for 7 counts. This activates the parasympathetic nervous system and directly opposes the fight-or-flight response. The 5-4-3-2-1 grounding technique — naming 5 things you see, 4 you hear, 3 you can touch, 2 you smell, 1 you taste — redirects attention away from internal panic sensations.
What does a panic attack feel like?
Panic attacks involve sudden, intense fear with physical symptoms including racing heart, chest pain or tightness, shortness of breath, dizziness, trembling, sweating, numbness, and a feeling of unreality or impending doom.
The DSM-5 defines a panic attack as an abrupt surge of intense fear reaching peak intensity within minutes, accompanied by 4 or more of 13 specific symptoms: pounding heart, sweating, trembling, shortness of breath, choking sensation, chest pain, nausea, dizziness, chills or hot flashes, numbness/tingling, feelings of unreality (derealization), fear of losing control, and fear of dying (Source: APA, DSM-5).
Many people experiencing their first panic attack go to the emergency room believing they are having a heart attack — the symptoms can be nearly identical. Key differentiators: panic attacks typically peak and begin resolving within 10-20 minutes, cardiac events often involve exertional triggers and radiating arm/jaw pain, and panic attacks commonly include hyperventilation symptoms (tingling, lightheadedness) that cardiac events do not.
What causes panic attacks?
Panic attacks are triggered by the body's fight-or-flight response activating inappropriately. Contributing factors include genetic predisposition, stress, caffeine, sleep deprivation, hyperventilation, and misinterpretation of normal body sensations as dangerous.
The cognitive model of panic (Clark, 1986) explains the panic cycle: a normal body sensation (slight heart rate increase, mild dizziness) is misinterpreted as dangerous ('I'm having a heart attack'), which triggers anxiety and adrenaline release, which produces more intense physical sensations, which further confirms the catastrophic interpretation — creating a rapid escalation to full panic.
Risk factors include family history of panic disorder or anxiety (40% heritability), major life stressors, history of childhood trauma, and temperamental factors like anxiety sensitivity (the tendency to fear anxiety-related sensations). Substances including caffeine, stimulants, cannabis, and alcohol withdrawal can trigger panic attacks. Medical conditions like hyperthyroidism, cardiac arrhythmias, and vestibular disorders should be ruled out.
How is panic disorder treated?
CBT with interoceptive exposure is the first-line treatment, achieving 70-90% response rates. SSRIs are the first-line medication option. The combination of CBT and medication is often the most effective approach for moderate-to-severe panic disorder.
Interoceptive exposure — the key component of CBT for panic — involves deliberately inducing feared physical sensations (through exercises like breathing through a straw, spinning in a chair, or running in place) to demonstrate that these sensations are not dangerous. Through repeated exposure, the brain learns that elevated heart rate, dizziness, and breathlessness are uncomfortable but harmless. This breaks the catastrophic misinterpretation cycle that drives panic.
SSRIs (sertraline, paroxetine, fluoxetine, escitalopram) are the first-line medication treatment, effective in approximately 60-70% of patients. Benzodiazepines (clonazepam, alprazolam) provide rapid relief but carry risks of tolerance, dependence, and withdrawal — they are best used short-term while SSRIs take effect. A landmark study found that CBT alone was as effective as combined CBT + medication at 12 months, and CBT-treated patients had lower relapse rates.
What is the difference between panic attacks and panic disorder?
Panic attacks are individual episodes that can happen to anyone. Panic disorder is diagnosed when attacks are recurrent and followed by persistent worry about future attacks or behavioral changes (avoidance) lasting at least one month.
Approximately 28% of adults experience at least one panic attack in their lifetime, but only 2-3% develop panic disorder. The transition from isolated attacks to disorder is driven by the 'fear of fear' cycle — becoming preoccupied with the possibility of another attack and changing behavior to avoid situations where attacks might occur.
Panic disorder often leads to agoraphobia — avoidance of places or situations where escape might be difficult during a panic attack. Common avoidance includes crowded places, public transportation, driving on highways, being far from home, and being alone. This avoidance provides short-term relief but reinforces the belief that panic is dangerous, perpetuating the disorder. About 30-50% of people with panic disorder develop agoraphobia.
What lifestyle changes help prevent panic attacks?
Regular exercise, adequate sleep, limiting caffeine and alcohol, stress management, and regular practice of relaxation techniques reduce the frequency and intensity of panic attacks.
Caffeine is one of the most consistent panic triggers — it directly stimulates the sympathetic nervous system and can induce panic attacks in susceptible individuals. Reducing caffeine intake to less than 200mg daily (about one cup of coffee) often significantly reduces attack frequency. Alcohol, while temporarily anxiolytic, increases rebound anxiety and disrupts sleep — both panic triggers.
Regular aerobic exercise (30 minutes, 3-5 days per week) reduces overall anxiety sensitivity and increases panic threshold. A randomized trial found that 10 weeks of regular exercise reduced panic attack frequency by 60%. Adequate sleep (7-9 hours), regular mindfulness meditation (even 10 minutes daily), and progressive muscle relaxation all lower baseline anxiety levels, making panic attacks less likely.
