A panic attack is a sudden surge of overwhelming fear or intense discomfort that can strike without warning. It’s not simply feeling anxious—panic attacks often bring on powerful physical symptoms that can be so severe that many people mistake them for a heart attack or other serious medical issue.

During a panic attack, you might experience:

  • Rapid heartbeat or palpitations
  • Shortness of breath
  • Sweating
  • Trembling or shaking
  • Dizziness or feeling faint
  • Chest pain
  • A sense of choking
  • Nausea or stomach discomfort
  • Hot flashes or chills
  • Numbness or tingling sensations
  • Feelings of detachment or unreality
  • A fear of losing control, going crazy, or dying

Typically, panic attacks reach their peak within about 10 minutes and often resolve within 20–30 minutes, though the experience can feel much longer when you’re in the middle of it.

Why Do Panic Attacks Happen?

Panic attacks can occur seemingly out of the blue, but they are often triggered by periods of intense stress, unresolved trauma, or underlying anxiety disorders. Sometimes, even physical health issues such as thyroid problems or heart arrhythmias can contribute to panic-like symptoms.

While a single panic attack doesn’t necessarily mean you have a panic disorder, recurring episodes combined with constant worry about future attacks may signal a condition that could benefit from professional support.

Coping With Panic Attacks

If you experience a panic attack, grounding techniques can be helpful. Focusing on breathing, becoming aware of your surroundings, and gently reminding yourself that the attack will pass are critical first steps. Lifestyle changes such as regular exercise, healthy sleep habits, and mindfulness practices can also play a decisive role in prevention.

For ongoing panic attacks or significant anxiety, working with a mental health professional can provide strategies and therapies tailored to your needs. When appropriate, treatments such as cognitive-behavioral therapy (CBT), exposure therapy, and medication are highly effective.

You’re Not Alone — Help Is Available

Panic attacks can feel isolating, but millions of people experience them, and recovery is possible. If you’re struggling with panic attacks or overwhelming anxiety, seeking professional support can help you regain control and find relief.

Take the first step today. RPA’s trusted resources can connect you with experienced mental health professionals ready to help you navigate panic and build lasting resilience.

Please contact us to start your path toward calmer, more confident living.