Are you suddenly overwhelmed by terror, your heart pounding wildly and your breathing becoming shallow and fast? If so, you may have experienced a panic attack. In this article you will learn:
- what a panic attack is,
- what its physical and psychological symptoms are,
- what happens in the body,
- And above all – how to help yourself effectively, step by step.
What is a panic attack?
A panic attack is a sudden, intense surge of anxiety that peaks within a few minutes. It can appear for no obvious reason in everyday situations or in stressful circumstances. Although it is extremely unpleasant, a panic attack is not life-threatening. The body overreacts, switching on fight-or-flight mode, which causes a whole range of physical symptoms.
Symptoms of a panic attack
Physical symptoms
- a racing heart, palpitations
- breathlessness, a feeling of not getting enough air
- trembling hands or a trembling body
- sweating
- dizziness or a feeling of unreality
- pressure in the chest
Psychological symptoms
- intense fear or terror
- a sense of losing control
- fear of dying or of losing your mind
- difficulty concentrating
Behavioural symptoms
- avoiding places or situations where an attack happened
- seeking support from other people
- excessively checking the state of your body
What happens during a panic attack?
During an anxiety attack the autonomic nervous system is activated:
- The sympathetic nervous system speeds up your heart rate and raises your blood pressure, mobilising energy for escape.
- The endocrine system releases adrenaline, which can cause trembling, breathlessness and sweating.
- The brain interprets this as a real threat, even if there is none.
This is a physiological defence reaction – the body overreacts in order to protect you, and in practice triggers a feeling of panic.
How to help yourself during a panic attack – step by step
- Recognise that this is a panic attack – remind yourself that although it is unpleasant, it is not life-threatening.
- Focus on your breathing – a slow, deep breath in through your nose and out through your mouth helps switch off the excessive activity of the sympathetic system.
- Shift your attention to your body – feel your feet on the floor, your hands, the chair you are sitting on. This grounds you and gives you a sense of safety.
- Name your emotions – this is anxiety. It’s only a panic attack. It will pass.
- Gentle self-empathy – instead of criticising yourself: I shouldn’t be feeling this. Say: This is a difficult moment. I can get through it.
What to do after a panic attack?
- Rest and give yourself time – your body needs time to regulate the tension.
- Look at the causes – keeping an anxiety diary helps you notice patterns.
- Practise self-empathy regularly – it supports your nervous system in regulating tension
- Get support from a therapist – panic attacks call for professional help, especially if they happen often.
A panic attack is a sudden , intense fear that causes a range of physical and psychological symptoms. Although going through it is frightening, it is the body’s defence reaction, and you can learn to regulate it. The most effective strategies are:
- understanding how an attack works
- regulating your breathing and your body
- self-empathy
- working with your inner critic
- therapeutic support
Remember: panic attacks do not define you or your worth. They are a signal that it is worth taking care of your body and mind.
- Related articles: Self-empathy – how to stop criticising yourself and leave survival mode
- The inner critic – where it comes from and how to stop tearing yourself down from within
- Survival mode – how to tell you are living in chronic tension?
- Anxiety symptoms – how to recognise anxiety disorders and when to seek help