If you’ve ever experienced sudden, intense fear for no apparent reason, it might have been a panic attack. Panic attacks have no obvious trigger, which makes them unpredictable. You can even have a panic attack in your sleep.
Panic attacks can be severe and disruptive. Due to fears of having an episode in a public place, you may start avoiding crowded locations or activities that make you nervous. In extreme situations, you might dramatically restrict your life.
Panic Attacks vs. Anxiety Attacks
Is there a difference between anxiety and panic attacks? Although you may hear people use the terms “panic attack” and “anxiety attack” interchangeably, these two experiences are not the same. The most notable distinctions are duration, severity and causes.
- Duration: How long does an anxiety attack last? During an anxiety attack, you may be on edge for several days in anticipation of a stressful experience like a job interview. In contrast, panic attacks begin without warning and subside after a few minutes.
- Severity: While an anxiety attack can cause elevated stress levels for a few days, panic attacks involve an abrupt onset of terror. In the grip of a panic attack, you might feel like you’re dying.
- Causes: Unlike an anxiety attack, a panic attack has no evident cause.
Panic attacks typically include symptoms like these:
- A sense of unavoidable doom or danger
- A rapid, pounding heart rate and chest pains that may make you wonder if you’re having a heart attack
- Sweating, shaking, and trembling
- Hyperventilating or feeling tightness in your throat
- Chills and hot flashes
- Feelings of losing control or being detached from reality
Can You Pass Out From a Panic Attack?
While it’s possible that the hyperventilation that accompanies a panic attack may make you feel light-headed, fainting during a panic attack is rare. Passing out is the result of a sudden drop in blood pressure which rarely happens during a panic attack.
Panic Attack or Heath Attack?
Because panic attacks affect your heart’s rhythm, it can be hard to know if you’re having a panic attack or a heart issue. One of the main differences is that heart attacks usually occur when a person is exerting themselves physically. Panic attacks can happen when you’re at rest and not physically active. Another difference is that heart attacks can come on gradually. The symptoms don’t go away and will get worse over time. Panic attacks come on suddenly and will usually go away on their own in a relatively short period of time, usually between 20 and 30 minutes.
If you’re experiencing cardiac symptoms, call 911. It’s better to err on the side of caution.
Strategies for Stopping a Panic Attack
Most people only have a few panic attacks in their lifetimes, but if you experience them more regularly, you should learn coping strategies for stopping a panic attack when you feel one coming on. These strategies can also be useful when learning how to calm down from an anxiety attack. Use these grounding techniques to take your power back.
1. Use Deep Breathing Exercises
The shortness of breath that comes with a panic attack can intensify the fear. If you can get your breath under control, you might feel better sooner. Breathe in for a count of four, hold it for a second, then breathe out for a count of four. If you’re in a noisy or bright environment, it might also help to close your eyes while you focus on your breath.
2. Find a Focus Object
For some people, focusing all their attention on one single point helps distract them from their panic attack. Choose one nearby object and catalog everything you notice about it. Describe its color, shape, size, and weight in minute detail. In doing so, you may feel your symptoms receding.
3. Remind Yourself This Is Temporary
While you might feel a powerful sense of impending doom during a panic attack, it’s essential to recognize that you are not dying and that your experience will be relatively brief. You might want to repeat a phrase like “I am not dying” or “It’s going to be OK.”
Accredited Mental and Behavioral Health Treatment
Panic attacks are a hallmark of anxiety disorder, which can have ripple effects if left untreated. For example, trying to manage your anxiety with drugs and alcohol can lead to a substance use disorder. At Lakeside-Milam, we understand the complexities of co-occurring disorders and have earned accreditation for our commitment to safety, dedication to our clients, and focus on upholding stringent standards of care.
Across our seven locations in western Washington, our team has helped more than 100,000 people overcome the disease of addiction and break the cycle of guilt, shame, and desperation that characterizes a chemical dependency. Reach out to our experts 24/7 for a free substance use evaluation.
