What Does a Panic Attack Feel Like?

You’ve probably heard of a panic attack before. The mirage of symptoms can be frightening, and sometimes misinterpreted as a heart attack or even stroke. Around 4% of Canadians will experience one in their lifetime. So what does a panic attack feel like? It can vary person to person, but let’s discuss some of the most common symptoms. 

Physical:

• Nausea
• Chills
• Hot flashes
• Racing heart
• Shaking
• Shortness of breath
• Chest pain
• Headache
• Dizziness 

Mental: 

• Feeling of impending doom or dying
• Intense fear 
• Feeling detached from your body or reality 

Understanding the signs, symptoms, and duration of these episodes can help get through them or help a loved one when they are experiencing them. There are often a few questions about panic attacks that are good to know the answers to. 

 

How long do they last?

They typically reach their worst around 5-10 minutes after they begin, and last a total of 20-30 minutes. However, some can exceed an hour in duration. 

 

How do I know a panic attack is coming?

Again, this will vary for everyone. They often don’t have a specific trigger, and can seem to pop up randomly. Some precursor signs are tingling in limbs, trouble focusing, a strange feeling in the chest, feeling faint or disconnected from reality. 

 

How can I stop a panic attack?

An attack can’t always be stopped. Using grounding techniques, such as the 5-4-3-2-1 method, can help prevent them. Some other methods are to focus solely on one object, and observe as much as you can (its texture, colour, how much it would weigh if you held it, etc.). Using cold water on your face or wrists can also help, or eating super sour candy. 

 

How do I get through one?

If a panic attack does occur, it’s important to remember that it won’t cause physical harm. Affirmations such as “uncomfortable doesn’t equal unsafe” and “I can handle these sensations” can be useful to repeat. 

If it’s happening, don’t fight it. Accept that you will be in this state for a bit, and that it will pass soon. Accept whatever feelings come your way; if you have the urge to cry, let yourself cry. If you feel angry, punch a pillow (or the air). Remember to breathe deeply and attempt to distract yourself with something else. 

The previous methods to prevent a panic attack can also be used to help minimize one or let it pass quickly. It may be good to work with a therapist to make a contingency plan (strategies to use in the event of a panic attack). 

 

How can I stop getting panic attacks?

Therapeutic techniques such as cognitive behavioural therapy, exposure therapy, relaxation techniques and medication can all help reduce instances of panic attacks. 

If you’re struggling with panic or anxiety, our counsellors are ready to help. Book a free consultation here.