A panic attack is a sudden surge of intense fear or physical discomfort that reaches its peak within minutes. It occurs when the brain mistakenly interprets a situation as dangerous, activating the body’s “fight or flight” response. Although panic attacks feel overwhelming and alarming, they are not life-threatening and subside on their own. However, they can be deeply distressing and exhausting.
Symptoms of a Panic Attack
Symptoms are often so intense that individuals may believe they are experiencing a heart attack or another serious medical emergency.
Physical symptoms
- rapid or irregular heartbeat
- shortness of breath or feeling of suffocation
- chest tightness or pain
- dizziness or lightheadedness
- trembling or shaking
- excessive sweating
- hot or cold flashes
- nausea or abdominal discomfort
- tingling or numbness in extremities
- feeling faint or unsteady
Psychological symptoms
- fear of losing control
- fear of going insane or dying
- depersonalization (feeling detached from oneself)
- derealization (feeling that the surroundings are unreal)
- urgent need to escape the situation
Despite their intensity, these symptoms are temporary and not dangerous.
Possible Causes of Panic Attacks
Panic attacks usually arise from a combination of biological, psychological and situational factors.
Biological factors
- genetic predisposition
- heightened sensitivity of the autonomic nervous system
- hormonal changes
- thyroid dysfunction
Psychological factors
- chronic stress
- suppressed emotions
- perfectionism
- generalized anxiety
Situational and life stressors
- traumatic experiences
- major life changes
- chronic fatigue or sleep deprivation
- health-related anxiety
A panic attack is not a sign of weakness, but rather an indication that the system is overwhelmed.
How Panic Attacks Can Become Complicated
Without proper support, recurrent panic attacks may lead to:
1. Panic disorder
Persistent fear of having another attack and constant monitoring of bodily sensations.
2. Avoidance and agoraphobia
Avoiding places or situations where previous attacks occurred or where escape might feel difficult, such as public transport, crowds, shopping centers, travel or open spaces.
3. Chronic anxiety and exhaustion
Living in a constant state of alertness, leading to fatigue, sleep disturbances and emotional depletion.
4. Reduced quality of life
Social withdrawal, reduced self-confidence and impaired professional and personal functioning.
Treatment of Panic Attacks
The most effective approach involves a combination of psychotherapy and, when necessary, pharmacotherapy.
1. Psychotherapy (Cognitive Behavioral Therapy – CBT)
Considered the gold standard in treating panic attacks. CBT helps individuals:
- identify and modify maladaptive thought patterns
- reduce fear of physical sensations
- learn effective coping and grounding techniques
- gradually re-engage with avoided situations
2. Breathing, mindfulness and relaxation techniques
These methods help regulate the nervous system and reduce both the frequency and intensity of panic attacks.
3. Pharmacotherapy
In certain cases, a physician may recommend:
- antidepressants (SSRIs or SNRIs)
- short-term use of anxiolytics when clinically indicated
Treatment is always individualized and tailored to the person’s needs.
How to Stop a Panic Attack in the Moment
5 Effective Grounding Techniques
1. The 5–4–3–2–1 sensory technique
Directs attention to the external environment and interrupts the panic cycle.
2. Controlled breathing (4-second inhale, 6-second exhale)
A prolonged exhale activates the parasympathetic nervous system and calms the body.
3. Naming the experience
Telling yourself: “This is a panic attack. It will pass.”
This reduces catastrophic thinking.
4. Grounding through touch or temperature
Cold water, holding an ice cube, or firmly placing your feet on the ground can quickly anchor you in the present moment.
5. Progressive muscle relaxation
Alternately tensing and relaxing muscle groups sends a signal of safety to the brain.
Why Seeking Professional Help Matters
Early professional support:
- prevents the development of panic disorder
- reduces frequency and intensity of attacks
- restores confidence and daily functioning
- significantly improves quality of life
Panic attacks are highly treatable, and recovery is achievable.
If you recognize these symptoms in yourself, you are not alone. Schedule a consultation so we can find a solution together.