Panic Attacks: Symptoms, Causes, and Coping Strategies

Panic attacks reflect underlying anxiety and distress. A panic attack can feel overwhelming; your heart races, your breathing becomes fast and shallow, and a sense of losing control or impending doom takes over. For many, the experience is so severe that it mimics a heart attack. Panic attacks are more common than people realise, affecting individuals of all ages. While they can occur in response to a specific trigger, some episodes happen unexpectedly, without any warning. The good news is, with the right strategies and lifestyle changes, you can manage, reduce, and even prevent them. Continuing the discussion, in this article we will explore everything you need to know about panic attacks—what they are, why they happen, and how to deal with them effectively. Let’s dive in.

What is a Panic Attack?

A panic attack is a sudden and intense feeling of fear or distress that happens unexpectedly, even when there is no real danger. It occurs when the body's “fight-or-flight” response ( sympathetic overstimulation of the nervous system) is triggered without an actual threat, making a person feel overwhelmed and out of control.

Panic attacks can happen anywhere and at any time, often without warning. They are temporary and not life-threatening, but they can feel frightening and exhausting. While occasional panic attacks can occur due to stress or anxiety, frequent episodes may indicate a panic disorder, which can be managed with the right treatment and coping techniques.

Panic Attack Symptoms

Panic attacks come on suddenly and can be overwhelming, affecting both the body and mind. The symptoms often peak within 10–20 minutes before gradually subsiding, but during this time, they can feel severe and frightening.

Common Physical Symptoms

• Rapid heartbeat (palpitations): A racing or pounding heart, often mistaken for a heart attack.
• Shortness of breath: Feeling like you can’t catch your breath or are choking. Fast and shallow breathing.
• Chest pain or tightness: A sensation that mimics a heart condition but is caused by anxiety.
• Dizziness or lightheadedness: A feeling of unsteadiness or faintness.
• Sweating: Excessive sweating, even in cool environments.
• Shaking or trembling: Uncontrollable trembling, often in the hands or legs.
• Nausea or stomach discomfort: A sensation of unease in the stomach and feeling like vomiting.
• Tingling or numbness: Often felt in the fingers, hands, or face.
• Spasms of hand associated with low calcium triggered by panic.

Common Psychological Symptoms

• Intense fear or a sense of doom: A sudden feeling that something terrible is about to happen.
• Detachment from reality (derealisation): Feeling disconnected from your surroundings.
• Fear of losing control: A sense that you might faint, go crazy, or even die.
• Difficulty concentrating: Racing thoughts that make it hard to focus.

While panic attacks are not usually dangerous, the symptoms can be so intense that they feel life-threatening. Most panic attacks peak within minutes and subside in about 20–30 minutes, though some lingering effects may last longer.

Causes and Triggers of Panic Attacks

Panic attacks can happen unexpectedly, but they often stem from a combination of biological, psychological, and environmental factors. Identifying what causes panic attacks can help in managing and preventing them.

Biological Factors

• Genetics: If close family members have experienced panic attacks or anxiety disorders, there may be a higher chance of developing them.
• Brain Chemistry: Imbalances in neurotransmitters like serotonin, norepinephrine, and gamma-aminobutyric acid (GABA) may contribute to panic attacks.
• Overactive Fight-or-Flight Response: The body's natural response to danger sometimes misfires, triggering a panic attack even when there is no real threat.

Psychological Factors

• High Stress Levels: Chronic stress can make the nervous system more sensitive, increasing the likelihood of panic attacks.
• Past Trauma: People with a history of trauma (such as abuse, accidents, or major losses) may be more prone to panic attacks.
• Underlying Anxiety Disorders: Generalised anxiety disorder (GAD), social anxiety, or phobias can contribute to panic attacks. As a result the affected individuals are forced into restrictive lifestyle.

Environmental and Lifestyle Triggers

• Caffeine and Stimulants: Excessive intake of coffee, energy drinks, or certain medications can trigger anxiety and panic attacks.
• Substance Use or Withdrawal: Alcohol, nicotine, cannabis (grass/ weed), stimulants (MDMA, amphetamines), cocaine or drug withdrawal can provoke panic symptoms.
• Major Life Changes: Events like job loss, moving to a new place, or personal conflicts can act as triggers.
• Poor Sleep and Diet: Lack of rest and unhealthy eating habits can weaken the body’s ability to handle stress.

While panic attacks can feel unpredictable, recognising these triggers allows individuals to take proactive steps toward prevention and management.

Difference Between a Panic Attack and an Anxiety Attack

The terms panic attack and anxiety attack are often used interchangeably, but they are not the same. While both involve intense fear and distress, they differ in onset, duration, and severity.

Key Differences

Understanding these differences can help individuals identify what they are experiencing and seek appropriate support.

How to Control a Panic Attack in the Moment

When a panic attack strikes, it can feel impossible to regain control. However, certain techniques can help calm the mind and body, reducing the intensity of the attack. Here are some effective strategies to manage a panic attack as it happens:

Focus on Your Breathing

• Try deep belly breathing—inhale slowly through the nose for four seconds, hold for four seconds, and exhale through the mouth for four seconds.
• Use the 4-7-8 breathing technique—inhale for four seconds, hold for seven seconds, and exhale for eight seconds.
• Avoid shallow, rapid breathing, as it can make symptoms worse.
• Try breathing in and out of an envelope to avoid excessive oxygen buildup.

Use the 5-4-3-2-1 Grounding Method

This method helps shift focus away from panic and back to the present moment:

• Identify 5 things you can see.
• Identify 4 things you can touch.
• Identify 3 things you can hear.
• Identify 2 things you can smell.
• Identify 1 thing you can taste.

Remind Yourself That It Will Pass

• Panic attacks feel terrifying, but they are temporary.
• Remind yourself, "I am safe. This will pass."
• Try to accept the feelings instead of fighting them.

Try Muscle Relaxation Techniques

• Start by tensing and relaxing different muscle groups, beginning with your toes and working up to your head.
• This helps release tension and signal to the body that there is no real danger.

Change Your Environment

• If possible, move to a quieter space to reduce overstimulation.
• Splash cold water on your face or hold an ice cube—this can help reset your nervous system.
• Step outside for fresh air if you feel confined.

Try to distract the mind or Focus on a Repetitive Action or Object

• Count backward from 100 or recite a familiar poem or song lyrics.
• Keep a comforting object, like a small stone or fidget toy, to hold during an attack.

These techniques may not stop a panic attack instantly, but they can help regain control and reduce its intensity. Regular practice can make them more effective over time.

How to Avoid Panic Attacks in the Future

While panic attacks can feel unpredictable, certain lifestyle changes and coping strategies can help reduce their frequency and intensity. Here are some effective ways to prevent future panic attacks:

Identify and Manage Triggers

• Keep a journal to track when and where panic attacks occur.
• Look for patterns—certain situations, stressors, or habits may contribute to panic attacks.
• Work on reducing avoidable stressors and preparing for situations that might cause anxiety.

Practise Stress Management Techniques

• Engage in deep breathing exercises daily to train your body’s relaxation response. Pranayam helps.
• Try meditation and mindfulness to stay grounded in the present.
• Consider yoga or tai chi, which combine movement and breathing for stress relief.

Maintain a Healthy Lifestyle

• Prioritise sleep—poor sleep can make the body more reactive to stress.
• Exercise regularly—physical activity helps regulate mood and reduce anxiety.
• Eat a balanced diet—avoid excessive caffeine, sugar, and processed foods, as they can trigger anxiety symptoms.

4. Limit Stimulants, Drugs and Alcohol

• Too much caffeine (coffee, tea, energy drinks) can make the nervous system more sensitive to stress.
• Alcohol and smoking may seem relaxing in the short term, but they can worsen anxiety over time.

5. Seek Professional Support

• If panic attacks persist, consider cognitive behavioural therapy (CBT), which helps reframe anxious thoughts.
• Graded exposure, guided imagery, relaxation techniques are beneficial
• Speak to a therapist or counsellor who specialises in anxiety and panic disorders.
• Effective medication as recommended by the treating Psychiatrist

6. Build a Strong Support System

• Talk to family and friends about what you’re going through.
• Joining a support group—connecting with others who have similar experiences can be reassuring.
• Don’t hesitate to seek help—panic attacks are manageable with the right support and strategies.

By incorporating these preventive measures, individuals can regain control and significantly reduce the occurrence of panic attacks.

Panic Attack Treatment Options

Panic attacks can be managed and treated through a combination of self-care techniques, home remedies, and professional interventions. The right approach depends on the severity and frequency of the attacks.

Panic Attack Treatment at Home

For mild to moderate panic attacks, lifestyle changes and self-help strategies can be effective:

• Deep breathing exercises – Regular practice helps prevent hyperventilation during an attack.
• Progressive muscle relaxation (PMR) – Tensing and releasing muscles reduces tension and stress.
• Mindfulness meditation – Helps individuals stay present and reduce anxious thoughts.
• Aromatherapy – Essential oils like lavender and chamomile can have calming effects.
• Herbal remedies – Some people find relief using ashwagandha, valerian root, or chamomile tea, though professional advice is recommended before trying supplements.

Cognitive Behavioural Therapy (CBT)

• One of the most effective treatments for panic attacks.
• Helps individuals identify and change negative thought patterns that trigger attacks.
• Teaches practical coping strategies to reduce the intensity of panic symptoms.

Panic Attack Treatment Through Medication

For frequent and severe panic attacks, medication may be prescribed by the treating Psychiatrist :

• Selective serotonin reuptake inhibitors (SSRIs) – Often used for long-term management of panic disorders.
• Benzodiazepines – Fast-acting medication for immediate relief but can be habit-forming, so used for a short span/ crisis intervention.
• Beta-blockers – Help control physical symptoms like a racing heart.

With the right combination of home remedies, therapy, and medical treatment, panic attacks can be effectively managed.

What to Do When Someone Has a Panic Attack

Watching someone go through a panic attack can be distressing, but knowing how to respond can make a significant difference. The key is to remain calm, supportive, and reassuring without dismissing their feelings.

Stay Calm and Reassure Them

• Speak in a calm and steady tone.
• Reassure them that they are safe and that the attack will pass.
• Avoid saying things like “Just relax” or “It’s all in your head”, as this can make them feel misunderstood.
• Instead, say “I’m here with you” or “You’re going to be okay.”

Encourage Slow, Deep Breathing

• Help them focus on their breath by breathing with them.
• Suggest simple techniques like inhale for four seconds, hold for four seconds, exhale for four seconds.
• Avoid forcing them to breathe a certain way—guide them gently.

Use Grounding Techniques

• Encourage them to focus on their surroundings to regain control.
• Try the 5-4-3-2-1 grounding technique (identify things they can see, touch, hear, smell, and taste).
• Ask them to describe an object in detail or press their feet firmly on the ground.

Help Them Move to a Quiet Space

• If possible, move to a less crowded, quieter environment to reduce overstimulation.
• Keep lighting soft and distractions minimal.

Offer a Distraction

• Ask simple questions about their surroundings or interests to shift their focus.
• Hand them a cold object (like an ice cube) to bring their attention back to their body.

Stay With Them Until It Passes

• Panic attacks typically last 20–30 minutes, though symptoms can linger.
• Stay with them and continue offering reassurance.
• Afterward, ask if they need water, rest, or professional help.

Know When to Call for Help

• If the person experiences chest pain, difficulty breathing, or confusion that doesn’t subside, seek medical assistance.
• If panic attacks occur frequently, encourage them to talk to a professional.

Being patient and supportive can help a person feel safe and regain control. Your presence and understanding can make a big difference in how they cope.

Conclusion

Panic attacks can be overwhelming and frightening, but they are manageable and treatable. By recognising triggers, practising breathing techniques, and making lifestyle adjustments, many people can reduce the frequency and severity of panic attacks. In cases where self-help strategies are not enough, professional treatment—such as therapy and medication—can provide relief. If you or a loved one experiences frequent panic attacks that interfere with daily life, seeking professional psychiatrist support is essential. At Max Hospitals, our experienced mental health professionals provide personalised treatment plans to help individuals manage anxiety and panic disorders effectively and to help the sufferers improve their overall quality of life.

Book a consultation with a specialist at Max Hospitals today and get the support you need to live a calmer, healthier life.

Frequently Asked Questions 

1. Can panic attacks happen while sleeping?

Yes, these are called nocturnal panic attacks. They can wake a person from sleep with sudden feelings of fear, a racing heart, and breathlessness. Although the cause isn’t always clear, they may be linked to stress, anxiety disorders, or sleep disturbances.

2. Are panic attacks more common in women than men?

Yes, research suggests that women are twice as likely to experience panic attacks as men. This may be due to hormonal changes, stress response differences, and higher rates of anxiety disorders in women.

3. Can children experience panic attacks?

Yes, panic attacks can occur in children and teenagers, though they may struggle to express what they are feeling. Symptoms can include crying, difficulty breathing, dizziness, or feeling detached from reality. If a child experiences frequent panic attacks, professional support can help manage them effectively.

4. Can diet affect the likelihood of panic attacks?

Yes, certain foods and substances can trigger or worsen panic attacks. Excessive caffeine, sugar, processed foods, and alcohol can overstimulate the nervous system, making panic attacks more likely. A balanced diet with whole foods can support overall mental well-being.

5. Can panic attacks lead to long-term health problems?

Panic attacks themselves are not dangerous, but chronic stress and untreated panic disorders can contribute to high blood pressure, sleep disturbances, digestive issues, and an increased risk of depression or other anxiety disorders. They reflect underlying distress and inflammatory responses in tSeeking treatment early can prevent long-term complications.