It often starts out of nowhere. You’re going about your day—maybe sitting at your desk, driving, or watching TV—and suddenly, your heart starts racing. Your chest feels tight, your hands get sweaty, and it’s like you can’t catch your breath. Some people say it feels like they’re having a heart attack. Others feel dizzy, lightheaded, or like they might faint. You might feel like something terrible is about to happen. You can’t think straight. It feels scary and confusing, especially when you don’t know why it’s happening.
This is what a panic attack can feel like. It’s not just being nervous or worried. A panic attack is a wave of intense fear or discomfort that reaches a peak within minutes. Your body reacts as if you’re in serious danger, even if you’re not. The symptoms can be physical, emotional, or both. You might feel like you’re choking or losing control. Some people feel detached from themselves or the world around them, like everything is foggy or unreal. These feelings can last a few minutes or longer, but they almost always fade, even if it doesn’t feel that way in the moment.
Panic attacks can happen to anyone. You don’t have to have an anxiety disorder to experience one. But if you have repeated panic attacks and start to worry a lot about when the next one might happen, that could be a condition called panic disorder. Some people begin to avoid certain places or situations because they’re afraid of having another attack. Over time, this fear can take over their lives.
So, what causes panic attacks? There isn’t one clear answer. They can happen when you’re under a lot of stress or going through a big life change—like losing a job, going through a breakup, or dealing with money problems. Sometimes they’re linked to other mental health conditions like depression or post-traumatic stress. They can also happen if you’ve had too much caffeine, skipped meals, or haven’t been sleeping well. For some people, there’s a family history of panic or anxiety, which might make them more likely to have these kinds of experiences.
The brain plays a big role, too. There’s a part of the brain that helps detect danger and trigger the body’s “fight or flight” response. When something stressful happens, this system gets activated, and your body floods with hormones like adrenaline. This makes your heart beat faster, your breathing speed up, and your muscles get ready to act. During a panic attack, this system seems to go off by mistake—even if there’s no real danger. It’s like a false alarm that sets off all the right signals for the wrong reason.
The good news is, panic attacks are not dangerous. They feel awful, but they won’t harm you. Your heart won’t explode. You’re not going to stop breathing. And you’re not going crazy. But even though they aren’t dangerous, they are very real—and very upsetting. That’s why it’s important to learn how to manage them.
One of the most helpful things you can do during a panic attack is to slow down your breathing. When you’re in the middle of a panic attack, you may be breathing too fast, which can make you feel even more lightheaded and out of control. Try breathing in slowly through your nose for four seconds, holding your breath for a count of four, and then breathing out through your mouth for four more seconds. Doing this a few times can help calm your body and mind.
It also helps to remind yourself that what you’re feeling is a panic attack, and that it will pass. Try saying to yourself, “This is just a panic attack. I’ve felt this before. I know it’s not dangerous. It will be over soon.” Sometimes it helps to ground yourself in the present. Look around and name five things you see, four things you can touch, three things you hear, two things you can smell, and one thing you can taste. This technique helps take your focus off the fear and puts your attention back on your surroundings.
Over the long term, there are things you can do to prevent panic attacks or make them happen less often. Getting regular sleep, eating healthy meals, and cutting back on caffeine and alcohol can all make a big difference. Regular physical activity, even just walking a few times a week, helps release stress and balance your mood.
Talking to someone can help, too. Therapy—especially a type called cognitive behavioral therapy—can teach you how to spot the thoughts that lead to panic and change the way you react to them. You might also learn how to face the situations that scare you in a safe and controlled way, so they don’t control your life anymore. For some people, medication may be helpful, especially if panic attacks are frequent or severe. This is something to talk about with a doctor.
It’s important to know you’re not alone. Millions of people have panic attacks, and many of them find ways to feel better and take back control. If you’ve had a panic attack and you’re not sure what caused it, or if you’ve had more than one and they’re starting to affect your life, it’s a good idea to talk to a doctor or mental health professional. There’s no shame in getting help. In fact, it’s one of the strongest things you can do for yourself.
Panic attacks don’t mean you’re weak or broken. They’re just a sign that your body and brain are reacting to something in a way that needs some attention. With the right support, you can learn to understand your triggers, manage your symptoms, and feel more confident and in control. And the next time that wave of fear comes over you, you’ll have tools to help ride it out and come back stronger.