What Happens When You Have a Panic Attack

Physical Symptoms

- Increased heart rate

- Rapid breathing or shortness of breath

- Sweating

- Trembling or shaking

- Chest pain or discomfort

- Feeling lightheaded or dizzy

- Nausea or vomiting

- Hot flashes or chills

- Tingling or numbness in your hands or feet

Emotional Symptoms

- Feeling a loss of control or like you're going to die

- Fear, terror, or dread

- Detachment from yourself or your surroundings (derealization/depersonalization)

- Feeling like you're being suffocated or choked

- Feeling like you're going insane

- Inability to concentrate or think clearly

Behavioral Symptoms

- Avoiding situations or activities that might trigger a panic attack

- Restricting your activities due to fear of panic attacks

- Seeking reassurance or validation from others

- Self-medicating with alcohol or drugs

- Becoming preoccupied with your health and physical sensations

- Feeling anxious about anxiety

What to Do If You Have a Panic Attack

1. Stay Calm: Remind yourself that panic attacks are temporary and won't harm you.

2. Breathe Slowly: Take slow, deep breaths to help regulate your heart rate.

3. Relax Your Muscles: Progressively relax your muscles, starting from your toes and working up.

4. Focus on Your Senses: Use grounding techniques like naming objects you can see, hear, and touch to stay in the present moment.

5. Seek Support: Talk to a trusted friend, family member, or therapist for support.

When to Get Professional Help

- If your panic attacks are frequent, severe, or significantly impact your life, consider seeking professional help from a mental health professional.

- Treatment options may include therapy, medication, or a combination of both.