Understanding Panic Attacks: What They Are and How to Cope

Imagine your heart racing, your chest tightening, your breath becoming shallow, and a wave of fear crashing over you — all without warning. You might feel like you’re dying, losing control, or going crazy. If you’ve ever experienced this, you’re not alone. These are common signs of a panic attack.

Many people experience panic attacks at some point in their lives. While they are incredibly distressing, the good news is that they are not dangerous — and they are manageable with the right support and tools.

What Is a Panic Attack?

A panic attack is a sudden, intense episode of fear or anxiety that peaks within minutes. It’s your body’s fight-or-flight response kicking in — often without any real threat present.

Common symptoms include:

• Rapid heartbeat or palpitations

• Shortness of breath or feeling like you can't breathe

• Chest pain or tightness

• Dizziness or light-headedness

• Sweating or chills

• Nausea or stomach discomfort

• Shaking or trembling

• Tingling in the hands or feet

• Feeling detached from reality (derealisation) or from yourself (depersonalisation)

• Fear of dying, fainting, or “going crazy”

It’s important to know that while these sensations feel alarming, they are not life-threatening.

What Causes Panic Attacks?

There isn’t always a clear trigger, but panic attacks can be linked to:

• Stress or burnout

• Unprocessed trauma or grief

• Underlying anxiety disorders

• Health changes or hormonal shifts

• Genetic factors (family history)

• Substance use (caffeine, alcohol, or drugs)

• Sensitivity to bodily sensations

Some people have one or two panic attacks in their lifetime, while others develop panic disorder, where the fear of having another attack leads to constant anxiety or avoidance behaviours.

Why Do They Feel So Scary?

Panic attacks trick your brain into thinking something terrible is happening — like you’re suffocating or having a heart attack — even when your body is actually just overreacting to a perceived threat. The sensations feel real, but they are the result of a nervous system on high alert.

Over time, people may start to fear the panic itself, creating a vicious cycle of fear of fear.

What Can You Do During a Panic Attack?

Here are a few grounding strategies that may help:

1. Remind Yourself: “This Will Pass.”

A panic attack often peaks within 5–10 minutes. Remind yourself, “This is just my nervous system doing its thing — I am not in real danger.”

2. Breathe Slowly

Try a simple technique: inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds. This helps calm your body and slows the racing heart.

3. Ground Yourself with the 5-4-3-2-1 Technique

Name:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste or like about yourself

This anchors you in the present moment.

4. Move Your Body Gently

Stretching or walking can help release some of the built-up adrenaline.

5. Talk to Someone You Trust

Even saying “I think I’m having a panic attack” to someone can be comforting.

Long-Term Support

If panic attacks are interfering with your life, it’s important to seek help. Therapy can be highly effective — especially Cognitive Behavioural Therapy (CBT), which helps you:

• Understand and interrupt the panic cycle

• Learn to respond to body sensations with less fear

• Rebuild trust in your ability to cope

For some people, medication prescribed by a doctor may also be a helpful short-term or long-term support.

You Are Not Alone

Panic attacks can feel isolating, but they are surprisingly common — and you don’t have to suffer in silence. With support, knowledge, and practice, it’s absolutely possible to reduce their frequency and intensity.

Most importantly: you are not broken, and this is not your fault. Your body is trying to protect you — even if it’s overreacting.