Panic Attacks

What Is a Panic Attack?

A panic attack is a sudden, intense surge of fear or discomfort that often occurs without warning. It can involve overwhelming physical symptoms such as chest pain, a racing heart, shortness of breath, dizziness, or sweating—symptoms so severe they are frequently mistaken for a heart attack. For many, the first panic attack can be a frightening and disorienting experience. For comprehensive information about panic disorder and treatment options, visit the National Institute of Mental Health’s panic disorder resource guide.

Important: If there’s any chance your symptoms could be cardiac-related, call 911 immediately. It’s critical not to self-diagnose in a medical emergency.

Common Panic Attack Symptoms

• Sudden feeling of terror or doom

• Heart palpitations or rapid heartbeat

• Shortness of breath or chest tightness

• Shaking, trembling, or muscle weakness

• Dizziness or lightheadedness

• Nausea or stomach upset

• Chills, hot flashes, or sweating

• Tingling in hands or feet

• Fear of losing control or “going crazy”

• Feeling detached from reality or yourself

• A sense that something terrible is about to happen

Panic attacks usually peak within 10 minutes but can feel much longer. Afterward, many individuals report lingering fatigue, anxiety, or emotional exhaustion for hours or even days.

What Triggers Panic Attacks?

Unlike typical fear responses, panic attacks often arise without a clear external threat. Instead, they may be triggered by internal thoughts, emotional stress, or physical sensations. This disconnect between perception and reality can heighten the confusion and distress of the experience.

Working with a trained mental health provider at Global Behavioral Healthcare can help you identify patterns and understand your unique triggers—an essential step toward effective treatment.

How Common Are Panic Attacks?

Panic attacks are more common than many people realize:

• Over 1 million people in the U.S. experience a panic attack each month

• About 1 in 75 Americans will develop panic disorder

• 2.7% of adults in the U.S. live with panic disorder

• Women are nearly twice as likely as men to be affected

• Roughly 40% of individuals with panic disorder also live with depression

• Around 1 in 3 may develop agoraphobia

Panic Attack vs. Anxiety Attack: What’s the Difference?

While the terms are often used interchangeably, panic attacks and anxiety attacks are different:

• Panic attacks are intense, sudden, and often come without a clear trigger.

• Anxiety attacks are usually responses to an identifiable source of stress and build gradually.

Panic attacks are also more likely to involve physical symptoms that can feel life-threatening, making prompt diagnosis and treatment important.

How Are Panic Attacks Treated?

Although panic attacks aren’t physically harmful, recurring episodes can significantly impact your quality of life. Fortunately, panic disorder is highly treatable through a combination of medication, therapy, and lifestyle changes.

Medication Management

Psychiatrists at Global Behavioral Healthcare may recommend:

• SSRIs or SNRIs to help regulate long-term anxiety

• Benzodiazepines (used short-term) to manage acute panic symptoms

• Beta-blockers or other medications depending on individual needs

Your provider will work closely with you to find the safest and most effective medication plan.

Therapy for Panic Attacks

Evidence-based therapies can dramatically reduce panic symptoms:

• Cognitive Behavioral Therapy (CBT): Helps reframe fear-based thoughts and teaches practical coping tools

• Exposure Therapy: Gradually reduces sensitivity to panic triggers

• Mindfulness and grounding techniques: Enhance awareness and regulation of physical symptoms

At Global Behavioral Healthcare, licensed therapists offer personalized care through both in-person and telehealth sessions.

Lifestyle Changes That Help

• Reduce caffeine, alcohol, and nicotine

• Exercise regularly

• Prioritize sleep hygiene

• Practice breathing techniques and meditation

• Minimize stressors when possible

Our team can help you build sustainable routines that support long-term emotional stability.

In-the-Moment Coping Techniques

If you’re experiencing a panic attack, try these strategies until professional help is available:

• Deep breathing: Use the 4-7-8 technique to calm your nervous system

• Grounding exercises: Name five things you see, four things you feel, three things you hear, two you smell, and one you taste

• Mantras: Repeat phrases like “This will pass” or “I am safe”

• Progressive muscle relaxation: Slowly tense and release different muscle groups

• Distraction games: Mentally list cities, foods, animals, or songs

These strategies can help reduce symptoms, but they are not a substitute for comprehensive treatment.

Compassionate Care at Global Behavioral Healthcare

Whether you’ve experienced one panic attack or struggle with frequent episodes, Global Behavioral Healthcare offers expert care tailored to your needs. Through in-person sessions and telehealth options, we provide access to skilled clinicians who specialize in anxiety and panic disorders.

We’re here to support you with evidence-based treatment, practical tools, and a path toward lasting calm and confidence.