Understanding Panic Attacks: What They Are and How to Take Back Control

A mysterious silhouette presses against a frosted, white surface, creating an intriguing and eerie visual with outstretched hands and a blurred form.

“You can’t stop the waves, but you can learn to surf.” – Jon Kabat-Zinn

You’re sitting at your desk, walking through the grocery store, or lying in bed—and suddenly, your heart starts pounding. Your chest tightens. You feel dizzy, short of breath, and terrified, even though nothing seems “wrong.” You wonder if you're dying or going crazy.

This could be a panic attack, and if you’ve experienced one, you know how real and overwhelming it feels.

As a psychiatrist, I want you to know: You’re not alone. You’re not weak. And this is treatable.

📊 Panic Attack Facts at a Glance

• Panic attacks affect over 11% of adults in the U.S. each year.

• About 1 in 3 people will experience a panic attack at some point in their life.

• Around 2–3% of people will develop panic disorder—a condition marked by recurrent panic attacks and fear of having more.

• Women are twice as likely as men to experience panic attacks.

  
  

😰 What Is a Panic Attack?

A panic attack is a sudden, intense episode of fear or discomfort that comes on quickly—often without warning. It usually peaks within 10 minutes but can feel much longer.

Common symptoms include:

• Rapid heartbeat or chest pain

• Shortness of breath or choking feeling

• Dizziness or lightheadedness

• Sweating or chills

• Trembling or shaking

• Nausea or stomach discomfort

• Feeling detached or unreal (called depersonalization or derealization)

• Fear of losing control, going crazy, or dying

The symptoms feel very physical, which is why many people mistake panic attacks for heart attacks or medical emergencies.

🧠 Why Do Panic Attacks Happen?

Think of a panic attack as your brain sounding a false alarm. Your body reacts as if you’re in immediate danger—even when there’s no real threat.

Triggers can include:

• Chronic stress or anxiety

• Past trauma or PTSD

• Phobias or specific fears

• Medical conditions (like thyroid problems or low blood sugar)

• Withdrawal from substances (caffeine, alcohol, etc.)

• Sometimes: no clear trigger at all

Your body goes into “fight-or-flight” mode, but the fear comes from within rather than from the outside world.

📌 What Is Panic Disorder?

Some people have one panic attack and never experience another. But for others, the fear of having another attack becomes so intense that it starts to control their life.

This is known as panic disorder.

Panic disorder can cause:

• Constant worry about future attacks

• Avoidance of places where past attacks occurred (like driving or public spaces)

• Fear of being alone or in situations where escape feels difficult

• Social withdrawal or agoraphobia in severe cases

It’s exhausting—but help is available, and recovery is absolutely possible.

🛠️ How Are Panic Attacks Treated?

Panic attacks are distressing, but they’re also one of the most treatable mental health conditions.

1. Cognitive Behavioral Therapy (CBT)

CBT is highly effective. It helps you:

• Understand your body’s fear response

• Challenge catastrophic thoughts

• Learn breathing and grounding techniques

• Gradually face triggers in a safe, supported way

2. Medication

For some people, medications can make a big difference:

• SSRIs or SNRIs (like sertraline or venlafaxine) help reduce overall anxiety and prevent attacks.

• Benzodiazepines (like lorazepam or clonazepam) may be used short-term for acute attacks, but are not a long-term solution.

3. Lifestyle Changes

Small changes can offer big relief:

• Avoid caffeine, nicotine, and alcohol

• Practice regular deep breathing or mindfulness

• Exercise to reduce stress hormones

• Stick to a consistent sleep schedule

• Journaling to track patterns and triggers

  
  

🧘 What To Do During a Panic Attack

Next time you feel one coming on, try this:

• Breathe slowly – Inhale for 4 seconds, hold for 4, exhale for 6. Repeat.

• Ground yourself – Use the 5-4-3-2-1 technique: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.

• Remind yourself – “This is a panic attack. I’ve felt this before. It will pass.”

• Stay where you are – Don’t run unless you’re unsafe. Stay, breathe, and ride the wave.

  
  

Over time, practicing these steps helps reduce the fear of the fear itself.

💬 You Are Not Broken

Panic attacks don’t mean you’re broken or weak. They’re your body’s alarm system acting up—and with the right tools, you can reset it.

Many people live full, empowered lives after learning to manage panic attacks. There is no shame in asking for help. In fact, it’s a sign of strength.

📣 Let’s Take the Next Step Together

If panic attacks are interfering with your life, you don’t have to suffer in silence. There are proven strategies and treatments that can help you feel safe in your own body again.

👉 Book a confidential consultation today. Together, we’ll find the tools and support that work for you.

      Noble Psychiatric Services is Here to Help Contact Us 📞💙 505-595-1200

👉 You deserve peace—and you are not alone.