Panic attacks are very scary. A panic attack is when you suddenly have really strong and uncomfortable feelings, like a fast-beating heart, sweating, shaking, dizziness, trouble breathing, and feeling sick. When this happens, you might think something terrible is happening, like you are dying, going crazy, or losing control.
What is typical?
Our bodies have a natural alarm system to help us in emergencies. With panic attacks, this alarm goes off for no real reason. Therefore, having panic attacks is not typical.
Panic attacks can be triggered by certain situations, but often they happen without warning. During a panic attack, you might feel like:
- The room is closing in.
- You cannot breathe.
- You might die.
Panic attacks can include:
- Feelings of danger
- Feeling the need to escape
- Rapid heartbeat
- Sweating
- Shaking
- Having trouble breathing
- Feeling like you are choking
- Chest pain
- Dizziness
- Feeling that things are unreal
- Fear of losing control or “going crazy”
- Fear of dying
- Tingling sensations
- Chills or hot flushes
When should I be concerned?
Most people have just one panic attack. But for some, it can be so scary that they start worrying about having more. This worry can make you avoid places or activities, which can lead to more panic attacks.
If you have had panic attacks and fear having more, you might develop an intense fear of the feelings that come with them (like a rapid heartbeat), even when you are not having or are not going to have an attack. This worry can make you focus on these feelings and become more anxious, causing more attacks. This creates a cycle.
Other signs:
- Sudden fear or upset feelings for no reason.
- Sudden physical symptoms like rapid heartbeat, shaking, sweating, trouble breathing, or stomach pain.
- Feeling like you’re losing control during an attack.
- Feeling like you cannot breathe, might faint, or die.
- Feeling that you or things around you are not real.
- Worrying about having another attack.
- Wanting to leave places because you’re afraid of having an attack.
- Avoiding places or things because you’re afraid of having an attack.
- Not wanting to be alone because you’re afraid of having an attack.
Panic attacks usually mean you need help, whether they happen once or often. Getting help early can stop the cycle from getting worse.
What can I do if I struggle?
Dealing with panic attacks can be hard. Here are some things you can try:
- Ask for help: Talk to a parent, family member, or another trusted adult.
- They do not last forever: Panic attacks usually last 10-15 minutes. Remember that it will pass.
- Deep breaths: Breathe in slowly for three seconds, then out slowly for three seconds. Apps for anxiety can help.
- Distract yourself: Imagine a happy place or name things you see.
- Relax: A warm bath, stretching, and deep breaths can help.
What kind of professional support can I seek out?
If you think you are struggling with panic attacks, support is available.
Doctors can help if you are concerned about your panic attacks. They can refer you to other specialists, including mental health professionals, which can also be helpful.
Where to find more information
For detailed information on specific disorders, visit our guides for disorders.