Panic attacks can feel overwhelming and disorienting, often striking without warning. They are intense episodes of fear or anxiety that can manifest both physically and emotionally. While they are not life-threatening, panic attacks can be deeply unsettling. Recognizing the signs is the first step toward managing them effectively. Here are 15 common indicators that you might be experiencing a panic attack:
15 Signs You Could Be Having a Panic Attack
- Sudden Intense Fear
One of the hallmark signs of a panic attack is an abrupt wave of overwhelming fear or dread. This feeling often arises out of nowhere, even when there’s no apparent danger.
- Rapid Heartbeat
Your heart may start racing or pounding uncontrollably. This sensation, known as palpitations, can make you feel like your heart is working overtime, which only adds to the distress.
- Shortness of Breath
You might find it difficult to catch your breath or feel like you’re suffocating. This symptom can lead to hyperventilation, making the panic attack feel even more intense.
- Chest Pain or Discomfort
Many people mistake chest pain during a panic attack for a heart attack. The discomfort can range from mild pressure to sharp, stabbing sensations, but it’s important to rule out any cardiac issues if this occurs frequently.
- Sweating Profusely
Sudden sweating, even in cool environments, is another telltale sign of a panic attack. It’s your body’s natural response to heightened stress levels.
- Trembling or Shaking
Uncontrollable shaking or trembling can accompany a panic attack. Your muscles may feel tense or jittery, adding to the physical unease.
- Feeling Dizzy or Lightheaded
A sense of dizziness or lightheadedness can occur due to rapid breathing or changes in blood flow. Some individuals describe feeling faint or unsteady on their feet.
- Nausea or Stomach Upset
The digestive system is closely linked to emotions, so it’s not uncommon to experience nausea, stomach cramps, or general discomfort during a panic attack.
- Chills or Hot Flashes
You might alternate between feeling excessively cold (chills) and uncomfortably warm (hot flashes). These temperature fluctuations are part of your body’s fight-or-flight response.
- Numbness or Tingling Sensations
Some people report numbness or tingling in their hands, feet, or face during a panic attack. This sensation, called paresthesia, is caused by over-breathing and reduced oxygen levels in certain areas of the body.
- A Sense of Detachment
Feeling detached from reality or yourself—known as derealization or depersonalization—is a psychological symptom of panic attacks. It can make everything around you seem surreal or dreamlike.
- Fear of Losing Control
During a panic attack, you might worry about “going crazy” or losing control entirely. This irrational fear can exacerbate the episode, creating a vicious cycle.
- Fear of Impending Doom
Many people experiencing a panic attack have an overwhelming sense that something terrible is about to happen, such as dying or having a medical emergency. This feeling can be paralyzing.
- Difficulty Concentrating
Your mind may go blank, or you could struggle to focus on anything other than the panic you’re experiencing. Simple tasks become nearly impossible to complete.
- Avoidance Behavior
After repeated panic attacks, some individuals develop avoidance behaviors, steering clear of places, situations, or activities they associate with past episodes. This can significantly impact daily life and mental health.
What Should You Do If You Experience These Symptoms Panic Attack?
If you recognize these signs in yourself or someone else, remember that panic attacks typically peak within 10 minutes and subside shortly after. Here are a few steps to help manage the situation:
– Practice deep breathing techniques to calm your nervous system.
– Ground yourself using the 5-4-3-2-1 method: identify five things you see, four you can touch, three you hear, two you smell, and one you taste.
– Remind yourself that the panic will pass—it’s temporary.
– Seek professional help if panic attacks become frequent or interfere with your quality of life.
Understanding these signs can empower you to take charge of your mental well-being. Remember, seeking support from a therapist or counselor can provide valuable tools for coping with panic attacks and reducing their frequency.
Medically reviewed: Steven Gans