Panic Attacks: What's Actually Happening

If you've ever had a panic attack, you know how frightening it can be. Your heart hammers. You can't breathe. You might feel like you're dying. But here's the most important thing to know: a panic attack cannot hurt you. It feels terrible, but it is not dangerous.

What it is

A panic attack is your body's alarm system turned up to maximum volume. It's the same fight-or-flight response that all humans have, but cranked to full blast. Your brain has detected a threat, even if there isn't one, and hit the emergency button.

Panic attacks usually peak within about 10 minutes. That's important to remember. No matter how intense it feels, it will pass. Your body simply can't maintain that level of adrenaline for long. The wave always comes back down.

What you might notice

• Pounding or racing heart
• Feeling like you can't breathe or are choking
• Chest tightness or pain
• Dizziness, lightheadedness, or feeling faint
• Tingling or numbness in your hands or face
• Sweating or chills
• Nausea or stomach churning
• A feeling that things aren't real, or that you're detached from yourself
• An overwhelming fear that you're dying or losing control

Many people go to the emergency room during their first panic attack, convinced they're having a heart attack. That's how real it feels. But a panic attack is not a heart attack. Your heart is healthy. It's just pumping hard because of adrenaline.

What helps during a panic attack

The most effective approach is to ride the wave rather than fight it. Fighting a panic attack often makes it worse because it adds more fear to an already overloaded system.

Try the 5-4-3-2-1 grounding technique: Name 5 things you can see. 4 things you can touch. 3 things you can hear. 2 things you can smell. 1 thing you can taste. This pulls your brain back to the present moment and away from the panic spiral.

• Remind yourself: "This is a panic attack. It will pass. It cannot hurt me."
• Breathe slowly: in through your nose for 4 counts, out through your mouth for 6
• Stay where you are if possible. Leaving teaches your brain the place was dangerous.
• Focus on something physical. Feel your feet on the ground, hold something cold.
• Don't fight the feelings. Let them wash over you like a wave.

When to get help

If you're having panic attacks regularly, or if the fear of having another one is stopping you from living your life, talk to a professional. Panic disorder is very treatable. CBT (Cognitive Behavioral Therapy) is particularly effective because it helps you understand and break the panic cycle.