Am I Having a Panic Attack? Recognizing the Symptoms

Have you ever felt an overwhelming sense of fear wash over you out of nowhere? Making your heart pound and your breath quicken, leading you to wonder, “Am I having a heart attack?” But when, after a while, everything goes back to normal, you are left confused. Well, these are most likely to be panic attack symptoms.

A panic attack is a sudden, intense feeling of fear that causes physical symptoms like a racing heart, fast breathing, and sweating. These episodes can strike at any time, even during sleep, leaving you feeling like you’re losing control or facing a life-threatening situation. For many people, feelings of panic occur only occasionally during stressful periods or illness.

Therapy and medications can help manage and treat both panic attack symptoms and panic disorder, offering relief and a return to normalcy. Understanding these symptoms is the first step towards addressing and managing them, paving the way to a calmer and more controlled life.

What is a Panic Attack?

Imagine you’re going about your day when suddenly, out of nowhere, you’re hit with a wave of intense anxiety. Your heart races, your breath becomes shallow, and you feel dizzy. This overwhelming fear isn’t triggered by any real threat—it’s a panic attack. These episodes can last from a few minutes to half an hour, but the after-effects can linger for hours, leaving you drained and shaken.

Panic attacks are more common than you might think. Studies reveal that a large number of people experience one at some point in their lives. These attacks involve sudden, intense feelings of fear, often accompanied by physical symptoms like sweating, trembling, and muscle tension. They can be so severe that you might feel like you’re having a heart attack. Nevertheless, despite their intensity, panic attacks aren’t harmful to your health. However, without treatment, they can severely impact your quality of life. Many people with frequent panic attacks develop a fear of having another, leading them to avoid situations where they might occur.

While panic attack is the hallmark of panic disorder, they can also occur with other conditions, such as anxiety disorders, mood disorders, phobias, psychotic disorders, substance use disorders, and trauma-related disorders. Understanding what panic attack symptoms are can help you take the first step towards managing them and reclaiming control over your life.

How is a Panic Attack different from an Anxiety Attack?

You might hear the terms “anxiety attack” and “panic attack” used interchangeably. It’s understandable since they share some common symptoms. However, these terms refer to different experiences. Behavioral health professionals use them to describe specific symptoms and disorders, each with unique features.

A panic attack is an abrupt surge of intense fear or discomfort that peaks within minutes. It’s sudden and often unexpected. On the other hand, anxiety tends to build up gradually, triggered by certain stressors. It’s part of the body’s natural protective responses but becomes problematic when it’s excessive and disrupts daily life. While intense anxiety can feel like an attack, “anxiety attack” isn’t a recognized medical term. Instead, prolonged and severe anxiety is classified as an anxiety disorder.

Professionals use criteria from the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) to distinguish between panic and anxiety attacks. Panic attacks are marked by sudden, intense symptoms like shaking, chest pain, and a sense of detachment. They peak around 10 minutes. Anxiety, however, builds gradually, lasting much longer and causing symptoms like restlessness, muscle tension, and irritability.
Panic attacks are often linked to panic disorder but can occur with other conditions or even without any disorder. Anxiety, meanwhile, is a core feature of various disorders, including anxiety disorders, obsessive-compulsive disorders, and trauma-related disorders. Understanding these differences can help you recognize what you’re experiencing and seek appropriate support.

Decoding Panic Attack Symptoms

Panic attacks can mimic heart attack symptoms, but they typically have distinct characteristics. Understanding the different symptoms of a panic attack episode can help you seek better help. Let’s take a look at the different panic attack signs:

Racing Heart and Chest Pain

During a panic attack, you might feel a rapid or pounding heartbeat. But the most significant difference is that the chest pain during a panic attack usually stays in the mid-chest area, whereas heart attack pain often radiates to the left arm or jaw.

Difficulty Breathing

Many people experience shortness of breath or a feeling of being smothered. This sensation can make you feel like you’re choking or struggling to breathe, adding to the overall fear and discomfort of the attack.

Sweating and Chills

Sudden sweating, often profuse, can make you feel hot or clammy. Conversely, you might also experience chills, feeling freezing despite the surrounding temperature.

Trembling or Shaking

Your body might start to tremble or shake uncontrollably. This physical response is a common symptom of panic attacks and adds to the sense of losing control.

Nausea and Abdominal Distress

Another symptom is feeling sick to your stomach or experiencing abdominal pain. Nausea can be mild or intense and might even lead to vomiting in severe cases.

Tingling or Numbness

You might feel tingling or numbness, particularly in your fingers or toes. This sensation can spread and intensify, contributing to the overall feeling of panic.

Sense of Terror and Fear of Dying

The overwhelming sense of terror is one of the hallmarks of a panic attack. You might feel an intense fear of dying or losing control, even though there’s no actual danger.

Feelings of Unreality or Detachment

Derealization, feeling detached from reality, and depersonalization, feeling disconnected from yourself, can occur. These sensations can be very disorienting and add to the fear and confusion.

If you’ve had these symptoms, it’s essential to consult a healthcare provider for an official diagnosis of any underlying physical causes.

Who can Experience the Signs of a Panic Attack?

Panic attacks can affect anyone, but certain factors increase the likelihood of experiencing them. Typically, symptoms of panic disorder start in the late teens or early adulthood. Let’s break down possible reasons that can make you or your loved one susceptible to a panic attack.

Family History

If anxiety disorders, including panic disorder, run in your family, your risk of developing these conditions is higher. According to studies, there’s an increased chance if one of your first-degree relatives, like siblings, parents, or children, has a panic disorder.

Major Life Stress and Traumatic Events

Major life stressors, such as the death or severe illness of a loved one, can trigger panic attacks. Traumatic events, like sexual assault or a severe accident, also play a significant role. These events can leave a lasting impact, making you more susceptible to panic attacks.

Major Life Changes

Significant changes in your life, such as a divorce or the addition of a new baby, can also increase your risk. These transitions, while sometimes positive, can be incredibly stressful and overwhelming, leading to panic attacks.

Smoking and Excessive Caffeine

Lifestyle factors like smoking or consuming too much caffeine can trigger panic attacks. Both substances can affect your nervous system, leading to increased anxiety and panic.

Childhood Trauma

Adverse childhood experiences (ACEs), such as physical or sexual abuse, contribute significantly to the development of panic attacks and panic disorder. These traumatic events from ages 1 to 17 can leave deep emotional scars, increasing your vulnerability to panic later in life.

For many people, panic attacks occur occasionally during stressful periods. However, if you experience recurring and unexpected panic attacks, along with persistent fears of repeated episodes, you might have panic disorder.

Also Read

The fight-or-flight response

When faced with a sudden danger, your mind starts contemplating all the possible reactions you can have to escape that dangerous situation. This is the fight-or-flight response, a natural reaction your brain triggers to help you confront or escape a threat. When the brain perceives danger, it signals the autonomic nervous system to release adrenaline, preparing your body for action. This response is essential for survival but can be problematic when it occurs without any real threat. Let’s understand this further.

Triggering the Response

The fight-or-flight response can be activated by chronic stress, traumatic events, or even excessive caffeine intake. For example, ongoing stress keeps your body in a heightened state, producing high levels of stress chemicals like adrenaline. Experiencing a traumatic event can suddenly flood your body with these chemicals, causing an acute stress response. Even habitual hyperventilation or intense physical exercise can disturb your body’s balance and trigger this response.

Physical Reactions

When your body senses a threat, several physical changes occur:

• Racing Heart: Your heart beats faster to pump more blood to your muscles, preparing for quick action.
• Rapid Breathing: Your breathing becomes shallow and fast, increasing the oxygen supply for your muscles.
• Tensed Muscles: Your muscles tighten, ready to either fight or flee.
• Dilated Pupils: Your pupils widen, allowing more light in so you can see better.
• Increased Energy: Your body converts glycogen to glucose, providing a quick burst of energy.

These reactions are part of the fight-or-flight response, allowing you to react quickly to danger. However, it can be distressing and confusing when this response is triggered without any real threat, such as during a panic attack.

Stages of the Response

The fight-or-flight response occurs in three stages:

• Alarm Stage: Your central nervous system ramps up, preparing your body to fight or flee.
• Resistance Stage: Your body attempts to normalize and recover from the initial response.
• Exhaustion Stage: Chronic stress can lead to repeated activation of the first two stages, eventually causing exhaustion and physical breakdown.

Understanding the fight-or-flight response helps you recognize why your body reacts like it does during a panic attack. Knowing the triggers and stages can help you better manage these episodes and seek appropriate support.

How Long Can the Symptoms of a Panic Attack Last?

Panic attacks are usually brief, lasting between 5 to 20 minutes, though some can extend up to an hour. Symptoms peak within 10 minutes and then gradually fade away. Despite their intensity, panic attacks are not life-threatening.

Most panic attack symptoms subside quickly, but their frequency can vary greatly. Some people experience them once a month, while others might have several attacks weekly. If you constantly worry about having more attacks, it might indicate a panic disorder.

Panic attacks differ from ongoing high anxiety, which doesn’t peak as rapidly. Understanding this can help you manage symptoms more effectively. Remember, panic attacks are intense but temporary, and learning calming techniques can help you cope.

Precautionary Steps to Prevent a Panic Attack

Panic attacks can be overwhelming, but here are some effective ways to cope and prevent them. Keep these tips handy for when you need them: 

• Get treatment early: Seek help for panic attacks to prevent them from worsening.
• Stick with your treatment plan: Consistency helps prevent relapses and manage symptoms.
• Stay physically active: Regular exercise can reduce anxiety and improve well-being.
• Avoid negative self-talk: Don’t focus on your symptoms; remind yourself they are not life-threatening.
• Distract yourself: Count backward in threes from 100 or recall a favorite song to shift your attention.
• Stay put: Sitting through the symptoms helps build confidence in coping.
• Identify triggers: Work with your healthcare provider to understand and manage your triggers.
• Avoid caffeine, alcohol, and smoking: These substances can worsen panic attacks and anxiety.
• Exercise regularly: Physical activity helps manage stress and boost your mood.
• Eat a healthy diet: Good nutrition supports mental health.
• Manage stress: Practice relaxation techniques, mindfulness, or other stress-reducing activities.
• Consult your provider before taking supplements: Some supplements or medications can increase anxiety.

By following these strategies and making lifestyle adjustments, you can take proactive steps to manage and prevent panic attacks, enhancing your overall quality of life. 

For tips on dealing with a panic attack, read this detailed blog.

When Should I Seek Help?

Panic attacks can mimic serious physical issues like heart attacks. If you experience chest pain, trouble breathing, or lose consciousness, seek emergency medical care.

Call Your Healthcare Provider If You Have:

• Chronic anxiety that disrupts daily life.
• Difficulty concentrating.
• Extreme irritability.
• Fear of leaving home (agoraphobia).
• Panic attack symptoms lasting over 15 minutes.
• Sleep problems.

Seeking Medical Help:
Get medical help if you have panic attack symptoms. They are not physically harmful but can worsen without treatment and may resemble serious health issues like heart attacks.

Impact on Daily Life:
If panic attack symptoms disrupt your daily activities, it’s time to seek professional help. Talk to your healthcare provider about your panic attacks. They can recommend treatments like psychotherapy and medications.

Seeking help is a positive step towards managing a panic attack and improving your quality of life. Panic attacks can be effectively managed with the right support and treatment.

Consult a Trusted Therapist at DocVita for help with Panic Attack Symptoms

If panic attack symptoms are disrupting your daily life and you live in the constant fear of having a panic attack at any time, it is time to seek help. At Docvita, we have many renowned and experienced therapists who can help you put an end to the attacks. Book your session today!