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A panic attack can bring a sudden surge of fear with a racing heart, trembling, dizziness, chest discomfort, breathlessness, or a sense that something terrible is happening. The intensity can be frightening, even in a familiar setting. Having a panic attack does not by itself mean you have panic disorder; recurrent attacks, worry about future episodes, and changes in behavior are part of a broader assessment.
Panic symptoms can resemble a medical emergency. Do not assume new, severe, or unfamiliar chest pain, trouble breathing, fainting, or other concerning physical symptoms are panic. Seek urgent medical assessment; call emergency services if symptoms are severe or you may be in immediate danger. Even someone with a history of panic can develop an unrelated physical problem. Coping exercises should not delay needed medical care.
For a familiar episode that has been assessed, consider the plan you developed with your clinician:
- Move to a safe place if possible and let a trusted person know what is happening. If you are driving or doing something hazardous, focus first on getting safely out of that situation.
- Try gentle, slower breathing without forcing large breaths or holding your breath. If focusing on breathing makes you more uncomfortable, shift attention to something around you instead.
- Ground yourself in the present by noticing objects you can see or the feel of your feet on the floor. Some people find naming a few ordinary sights, sounds, and textures helpful.
- Use a reassuring phrase you have practiced, such as 'I have felt this before, and I can follow my plan.' You do not have to perform every technique or make the sensations disappear immediately.
Afterward, note what happened, roughly how long it lasted, and whether fear of another episode is changing your routines. Bring this to a clinician, especially if attacks are becoming more frequent, intense, or limiting. Treatment can include cognitive behavioral therapy and, when appropriate, medication. The goal is to understand the episodes and reduce their impact, rather than arranging more and more of life around avoiding another attack.