Panic attacks are a common experience, but not everyone knows the specific symptoms that define a true panic attack. Here’s an overview of the most common panic attack symptoms to help you recognize and understand them.
Signs and Symptoms of a Panic Attack: Overview of Key Topics
Physical Symptoms of a Panic Attack
The physical symptoms of a panic attack can be intense and often feel as if they’re coming out of nowhere. Here are some of the most common physical signs:
Racing Heartbeat: Suddenly, your heart starts pounding, almost like it’s trying to jump out of your chest. It feels out of control, racing faster and skipping beats. This rapid heartbeat can be accompanied by an irregular rhythm, which can increase anxiety and intensify the panic.
Shortness of Breath and Feeling of Suffocation: You may feel like you can’t get enough air. Shortness of breath leads to quick, shallow breathing, almost as if each breath is a struggle. This sensation often comes with an overwhelming fear that you’ll stay trapped in this state, which only makes the shortness of breath worse.
Dizziness and Disorientation: The world may seem to tilt or spin, making it hard to find your balance. This dizziness can be so severe that standing or walking becomes difficult, leaving you feeling helpless.
Shaking or Tingling: Uncontrollable shaking can be a physical response to extreme tension. It’s not just a sign of nervousness but a reflection of your body’s high-alert state. Many people also experience tingling sensations (often described as “pins and needles”) in their limbs.
Sweating: Cold sweat, especially on the forehead, is a natural reaction to stress. This can feel as if your body is on high alert, ready to fight or flee. Sometimes, the sweating is so intense that it can dampen your clothes, adding to feelings of discomfort and embarrassment.
Nausea or Gastrointestinal Issues: Panic can cause your stomach to clench and nausea to set in. This can escalate to a feeling of indigestion, which only increases the physical discomfort.
Psychological Symptoms of a Panic Attack
On a psychological level, panic attacks bring about a range of intense emotions. These may occur individually or all at once, making the experience feel overwhelming.
Intense Feelings of Fear: A sudden and overpowering sense of fear, often without any clear reason. This fear usually lasts only a few minutes but can sometimes extend to 30 minutes, with a constant worry about losing control or, in the worst case, dying.
Feeling of Helplessness: You may feel completely helpless and unable to manage the situation, which intensifies the sense of panic. This feeling can make it seem like there’s no way out.
Fear of Losing Touch with Reality: Panic attacks can make you feel like you’re losing your grip on reality or “going crazy.” This is often due to a phenomenon called derealization, where everything around you feels unreal.
Thoughts of Impending Doom: An irrational but overwhelming belief that something terrible is about to happen, even if there’s no real evidence. These thoughts can distort your perception of reality and make you feel trapped.
Sense of Detachment from Oneself: A feeling of being disconnected from your own actions or body, also known as depersonalization. This can lead to confusion and make you feel isolated.
Trouble Focusing: It may become hard to concentrate or think clearly during a panic attack, making everyday tasks feel impossible.
Emotional Overwhelm: Panic attacks can bring a flood of emotions that feel uncontrollable. This sense of overwhelm often leaves you feeling powerless.
Worry About Others’ Perception: Fear of being judged by others for your panic symptoms can lead to self-monitoring or even withdrawal from social situations.
A key point to remember is the “fear of fear” — a recurring worry about having another panic attack. Without proper support or therapy, this fear can lead to frequent panic attacks and even panic disorder.
Subtle Warning Signs of a Panic Attack
Panic attacks often begin with subtle, creeping symptoms long before the actual episode. Recognizing these early warning signs can help you manage and reduce anxiety.
Negative Thinking: Persistent negative thoughts, often revolving around past or future situations, can build up anxiety. This constant focus on fear can make you more vulnerable to panic.
Feeling of Powerlessness: Stressful situations, whether at work or home, can amplify existing fears. If you feel overwhelmed by responsibilities or conflicts, it may be a sign that your mental load is too high.
Inner Tension and Sleep Disturbances: Feelings of restlessness and an inability to relax can be early signs of anxiety. When these come with trouble sleeping due to racing thoughts, it may indicate that a panic attack could be on the horizon.
Self-Test: Do You Have Panic Attack Symptoms?
Reflect on these questions to better understand if you may be experiencing panic attack symptoms:
Have you ever had sudden, intense fear without any apparent cause?
During these episodes, do you experience rapid heartbeat, sweating, trembling, shortness of breath, or a choking sensation?
Have you feared losing control, “going crazy,” or even dying, despite there being no real danger?
Do you often feel overwhelmed by negative thoughts in your daily life?
Do these symptoms appear suddenly and reach their peak within minutes?
Do these experiences impact your daily life or cause you to avoid certain situations out of fear of having a panic attack?
Disclaimer:
This self-test is for informational purposes only and is not a substitute for a professional diagnosis.
Understanding the Duration and Intensity of Panic Attacks
The duration of a panic attack varies, but it generally subsides within a few minutes. In rare cases, it may last up to 30 minutes. Panic attacks longer than this are extremely rare and usually indicate underlying issues that may need specific treatment.
While a panic attack itself is often brief, the confusion and distress afterward can linger. This makes the experience feel drawn out, even after the symptoms have subsided.
The intensity of panic attacks also differs from person to person. In some cases, symptoms are so subtle that individuals can hide them — this is sometimes referred to as a “silent panic attack.”
Recognizing Silent Panic Attacks
A silent or “internal” panic attack is less visible to others but can be just as distressing. These attacks often include:
Increased Heart Rate or Palpitations: Felt internally, but not visible to others.
Feelings of Unreality or Detachment: A sense of disconnection from yourself or your surroundings.
Intense Inner Restlessness or Anxiety: Entirely internal but can feel overwhelming.
Overwhelming Thoughts and Worries: Often hidden from view.
Difficulty Concentrating: May appear as simple distraction or disinterest.
Although less visible, a silent panic attack has the same intense emotional and mental impact as a typical one.
Conclusion: Recognize the Symptoms, Identify the Causes, and Find Relief
Panic attacks are a signal from your mind and body that something needs attention. Understanding the symptoms is the first step toward finding relief. If you’re looking for ways to manage your anxiety, our online therapy program “How to Calm Anxiety” offers a structured, science-based approach.
In just 7 hours, we’ll cover the main factors that contribute to panic attacks and provide practical solutions. Many participants have found success with our program and regained control over their lives.
Troy A.
Tampa, Florida