Panic Attacks: Symptoms, Causes & How to Stop a Panic Attack
If you have ever felt your heart suddenly racing, your chest tighten, or a sudden wave of intense fear, these can be signs of a panic attack. Panic attacks are extremely common – up to 1 in 3 people may experience a panic attack in their lifetime. Symptoms can often begin during adolescence or early adulthood.
While panic attacks can feel frightening, they are not life-threatening and are highly treatable. Many people experience significant improvements in panic attacks and panic disorder within 4–8 weeks of therapy, including Cognitive Behavioral Therapy (CBT) or medication such as SSRIs and SNRIs. Evidence-based approaches such as CBT can help people understand the cycle of panic and learn strategies for how to manage panic attacks when they occur.
If you are struggling with panic attacks, you are not alone, and help is always available. At Careful Counseling, we use research-backed approaches to manage anxiety and panic to treat anxiety and panic and help you feel your best.
In this article, we’ll explore panic attack symptoms, common causes, and practical ways to manage panic attacks, as well as when therapy may help.
In this article, we’ll explore:
Breathing and grounding techniques can help calm the body during a panic attack.
What Is a Panic Attack?
A panic attack is a sudden surge of intense fear or discomfort that triggers physical symptoms such as a racing heart, dizziness, shortness of breath, and a feeling of losing control.
Common panic attack symptoms include a racing heartbeat, shortness of breath, dizziness, chest tightness, sweating, or a feeling of losing control. Symptoms can develop and peak very quickly, which can lead many people to believe they are experiencing a medical emergency.
It’s common to occasionally experience panic attacks several times, especially during stressful life periods. However, if you have been experiencing frequent panic attacks, they may be linked to an underlying anxiety disorder such as panic disorder or generalized anxiety disorder. Understanding what a panic attack is and why it happens is often the first step in learning how to manage and reduce these symptoms.
Common Panic Attack Symptoms
Panic attacks can happen very suddenly at any time – at school, work, while driving, sleeping, or in a social setting. Symptoms can include both physical and emotional experiences.
Common symptoms of a panic attack may include:
Sweating
Rapid, pounding heart rate
Shortness of breath
Dizziness or lightheadedness
Nausea and abdominal pain
Chills or hot flashes
Trembling or shaking
Fear of losing control or death
Feeling of detachment from reality
What Causes Panic Attacks?
Sometimes, panic attacks can feel like they happen out of the blue. However, they can be connected to a combination of stress, genetics, and underlying anxiety patterns. Triggers can also sometimes go unnoticed.
Common panic attack triggers include:
Chronic stress: Ongoing stress from school, work, or relationships
Anxiety disorders: Panic attacks can occur alongside panic disorder, generalized anxiety disorder, or social anxiety disorder
Major life changes: Moving, starting a new job, relationship changes, and financial stress can trigger panic symptoms
Family history of panic attacks or panic disorder
Caffeine and nicotine: High amounts of caffeine and stimulants can mimic the physical sensations associated with panic attacks
Trauma or past experiences
How to Stop a Panic Attack
During panic attacks, the body’s fight or flight response is activated and causes intense physical symptoms like a racing heart rate, dizziness, or shortness of breath. While panic attacks can feel frightening or life-threatening, there are many strategies to help calm the nervous system and reduce your symptoms.
Some techniques to help manage panic attacks include:
Focus on slow breathing
Panic attacks often cause rapid, shallow breathing. Taking slow, steady breaths can help regulate oxygen levels and calm the body’s stress response. Tip: try the 4-7-8 breathing (breathe in for 4 seconds, hold for 7 seconds, exhale for 8 seconds)
Ground yourself in the present
Focusing on naming things you can see, hear, and feel in your surroundings can help shift attention away from anxious thoughts.
Remind yourself it is temporary
Panic attacks are temporary and usually peak within a few minutes before gradually subsiding. Acknowledging this can help reduce the fear associated with the symptoms.
Walk or do light exercise
Light exercise, such as walking, releases hormones called endorphins that relax the body and improve mood. Regular movement can help reduce the number or severity of panic attacks over time.
Muscle relaxation techniques
A common symptom of panic attacks is muscle tension. A technique called progressive muscle relaxation can help during a panic attack; this involves tensing a muscle for 5 seconds, then saying “relax” as you release the tension for about 10 seconds, before moving on to the next muscle group.
While these strategies can help in the moment, frequent or recurring panic attacks may benefit from structured support. Evidence-based treatments such as Cognitive Behavioral Therapy (CBT) can help individuals understand the cycle of panic, identify triggers, and develop long-term strategies to reduce panic attacks.
How Therapy Helps With Panic Attacks
While coping strategies can help reduce symptoms in the moment, people experiencing frequent panic attacks may benefit from professional support. Therapy can help you understand the patterns that contribute to panic attacks and develop tools to manage symptoms effectively.
Cognitive Behavioral Therapy (CBT) is one of the most effective treatments for panic attacks and panic disorder. CBT helps identify unhelpful thought patterns, understand how the body responds to anxiety, and gradually change behaviors that may reinforce the cycle of panic.
When to Seek Help for Panic Attacks
If you are struggling with frequent, unpredictable panic attacks that are beginning to interfere with your daily life or responsibilities, it may be helpful to seek professional support. Panic attacks are scary, but support is always available and you do not have to struggle alone.
You may consider reaching out for help if you notice:
Recurring panic attacks that feel difficult to control
Avoiding certain places, situations, or activities due to fear of another attack
Persistent worry about when the next panic attack might occur
Anxiety that is affecting work, school, relationships, or daily routines
If you're located in Brookline or the greater Boston area, the clinicians at Careful Counseling provide compassionate, evidence-based treatment for anxiety and panic attacks. With the right support, it is possible to regain a sense of calm and confidence.
If you're ready to take the next step, you can schedule a free 15-minute consultation to learn more about how therapy can help.
Frequently Asked Questions About Panic Attacks
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Most panic attacks peak within about 10 minutes and gradually fade within 20–30 minutes. However, some physical sensations such as fatigue or lingering anxiety may last longer. Although panic attacks can feel overwhelming in the moment, they are temporary and will pass.
If you regularly experience trouble falling asleep or nighttime anxiety, it may help to explore strategies that support relaxation and sleep habits. In some cases, working with a therapist who specializes in anxiety treatment or Cognitive Behavioral Therapy (CBT) can help address the thought patterns that interfere with sleep.
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Common panic attack symptoms include a rapid or pounding heartbeat, shortness of breath, dizziness, sweating, trembling, chest tightness, nausea, and a feeling of losing control. Some people also experience a sense of detachment from reality or intense fear that something bad is about to happen.If you frequently struggle to fall asleep quickly, the issue may be related to stress, anxiety, or insomnia. Evidence-based approaches such as Cognitive Behavioral Therapy for anxiety and insomnia can help improve sleep quality by addressing both sleep habits and anxious thought patterns.
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Panic attacks can feel extremely frightening, but they are not physically dangerous. The symptoms are caused by the body’s fight-or-flight response, which prepares the body to respond to perceived danger. However, frequent panic attacks may indicate an anxiety disorder, and professional support can help reduce symptoms.
In some cases, waking up multiple times at night may be related to insomnia, sleep apnea, or other sleep disorders. If nighttime awakenings are affecting your energy, mood, or ability to function during the day, addressing underlying stress and improving sleep habits can help restore more consistent sleep.
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Panic attacks can be triggered by a variety of factors, including chronic stress, anxiety disorders, major life changes, sleep deprivation, caffeine or stimulant use, and past trauma. In some cases, panic attacks may appear to occur without an obvious trigger.
Insomnia is often closely connected to anxiety, stress, and mental health concerns. Evidence-based therapies such as Cognitive Behavioral Therapy (CBT) are commonly used to treat insomnia by helping individuals change sleep habits, manage anxious thoughts, and improve overall sleep quality.
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To stop or manage a panic attack, focus on slowing your breathing, grounding yourself in the present moment, and reminding yourself that the symptoms are temporary. Techniques such as deep breathing, progressive muscle relaxation, and mindfulness can help calm the nervous system and reduce panic symptoms.
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If panic attacks occur frequently, cause persistent worry, or lead you to avoid certain places or situations, it may be helpful to seek professional support. Evidence-based treatments such as Cognitive Behavioral Therapy (CBT) can help reduce the frequency and intensity of panic attacks and improve overall anxiety management.
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Yes. Therapy is one of the most effective treatments for panic attacks and panic disorder. Approaches such as Cognitive Behavioral Therapy (CBT) help individuals understand the cycle of panic, identify triggers, and develop practical strategies to manage symptoms and prevent future panic attacks.
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