Understanding Panic Attacks: What They Are, What Makes Them Worse, and What Helps

Panic attacks can feel overwhelming, frightening, and unpredictable especially if you’ve never experienced one before. For many people, the sudden rush of physical and emotional symptoms can lead to confusion or a fear that something is medically wrong. The good news: panic attacks are highly treatable, and with the right tools, people can regain a sense of control and confidence.

Below is a guide you can use to understand panic attacks and what helps calm them.

What Is a Panic Attack?

A panic attack is a sudden surge of intense fear or discomfort that reaches a peak within minutes. It’s the body’s “fight-or-flight” system switching on even when there is no actual danger.

Panic attacks can happen unexpectedly (“out of the blue”) or be triggered by stressful situations, reminders of trauma, phobias, or changes in the body such as postpartum hormone shifts. They are common in people dealing with anxiety disorders, trauma histories, and stressful life transitions.

Common Symptoms of a Panic Attack

• Rapid or pounding heartbeat

• Shortness of breath or feeling unable to get a full inhale

• Chest tightness or pain

• Sweating or shaking

• Dizziness or lightheadedness

• Nausea or stomach discomfort

• Tingling or numbness

• Hot or cold flashes

• Feeling disconnected from yourself (derealization or depersonalization)

• Fear of losing control, “going crazy,” or dying

How Long Do Panic Attacks Last?

A typical panic attack peaks within 10 minutes and often resolves within 10–30 minutes.
Some people experience lingering anxiety or fatigue after an episode.

What Makes Panic Attacks Worse?

• Catastrophic thinking (e.g., “I’m dying,” “I can’t breathe”)

• Avoidance of feared situations

• High stress, poor sleep, or burnout

• Substance use, especially caffeine, nicotine, alcohol, or marijuana

• Hypervigilance to physical sensations

• Trauma reminders or triggers

What Helps: Skills to Reduce Panic Attack Symptoms

• Grounding techniques:

  • 5-4-3-2-1 sensory grounding

  • Naming objects you see

  • Feeling your feet firmly on the floor

• Slow, controlled breathing:

  • Diaphragmatic breathing

  • 4–6 breathing (inhale 4, exhale 6)

• Temperature changes:

  • Cool water

  • Cold washcloth

  • Fresh air

• Reassuring self-talk:

  • “This is uncomfortable, but not dangerous.”

  • “My body is having a panic response.”

• Orientation techniques:

  • Name where you are

  • What day/time it is

  • One thing you can hear

  • One thing you can touch

• Gentle movement:

  • Walking

  • Stretching

  • Changing posture

• Professional support:

  • CBT, DBT skills, EMDR, and trauma-focused treatments

When to Seek Support

If panic attacks are interfering with your daily life, causing avoidance, or creating fear of future episodes, therapy can help you build tools, understand triggers, and restore confidence. Whether you’re navigating past trauma, perinatal anxiety, parenting stress, or a long-term anxiety disorder, you don’t have to manage panic alone.