Understanding Panic Attacks: Symptoms, Duration, and What to Do

What Are Panic Attacks?

Panic attacks are sudden waves of intense fear or discomfort. They can happen without warning. Many people feel like something terrible is about to happen. Panic attacks can be scary, but they are not life-threatening. However, knowing about panic attacks helps people feel more in control. According to the CDC, panic attacks are common and can affect anyone, anywhere in the world. Understanding panic attacks is the first step to managing them.

Common Symptoms of Panic Attacks

During a panic attack, people may notice both physical and emotional symptoms. These symptoms often appear quickly and can feel overwhelming. For example, you might feel your heart racing or have trouble breathing. Below are some common panic attack symptoms:

Fast heartbeat or pounding heart

Sweating or chills

Shaking or trembling

Shortness of breath or feeling like you can’t breathe

Chest pain or discomfort

Feeling dizzy or lightheaded

Nausea or stomach upset

Tingling or numbness in hands or feet

Fear of losing control or “going crazy”

Fear of dying

Not everyone will have all these symptoms. Still, even a few can make a panic attack feel very real and frightening. If you notice these signs, you may be having a panic attack.

How Long Do Panic Attacks Last?

Panic attacks usually start suddenly and reach their peak within 10 minutes. Most panic attacks last between 5 and 20 minutes. However, some people may feel anxious or tired for hours afterward. Although panic attacks feel intense, they do not last forever. Knowing this can help you stay calm during an episode. If panic attack symptoms last longer or keep coming back, it is a good idea to talk to a doctor.

What to Do During a Panic Attack

When a panic attack happens, it can feel hard to think clearly. However, there are simple steps you can take to help yourself. Try these tips if you or someone you know is having a panic attack:

Remind yourself it will pass. Tell yourself, “This is a panic attack. It will end soon.”

Focus on your breathing. Breathe in slowly through your nose and out through your mouth. Count to four as you breathe in, and count to four as you breathe out.

Ground yourself. Look around and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

Stay where you are. If possible, do not run away. Sit down and wait for the feelings to pass.

Use calming thoughts. Remind yourself that you are safe and the feelings will go away.

These steps can help you regain control. If you are with someone having a panic attack, stay calm and offer support. Encourage them to breathe slowly and remind them that the attack will end.

When to Seek Professional Help

Panic attacks can be managed, but sometimes extra help is needed. You should talk to a doctor or mental health professional if:

You have panic attacks often

Your fear of having another attack stops you from doing things

You feel sad, hopeless, or have trouble with daily life

You are unsure if your symptoms are from panic or another health problem

In the United States and many other countries, help is available through doctors, therapists, and support groups. Early support can make a big difference. According to the World Health Organization, treatment can help most people manage panic attacks well.

If you or someone you know experiences panic attacks, consult a mental health professional for personalized support.